Indian Lentil Pilaf
Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you’re not a lentil lover, try the recipe with 2 cups cooked chickpeas.
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Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you’re not a lentil lover, try the recipe with 2 cups cooked chickpeas.
Ingredients
- 1 cup brown lentils, rinsed and sorted
- 2 Tbs. canola oil
- 1 medium onion, finely chopped (about 1 1/3 cups)
- 2 large carrots, diced (about 2 cups)
- 1 cup basmati rice
- 3 cloves garlic, minced (about 1 Tbs.)
- 1 Tbs. minced fresh ginger
- 1 1/2 tsp. garam masala
- 1 14.5-oz. can fire-roasted diced tomatoes
- 1 cup low-sodium vegetable broth
- cilantro for garnish, optional
Preparation
1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain, reserving 3/4 cup cooking water, and transfer lentils to bowl.
2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly. Add garlic, ginger and garam masala, and cook 1 minute more.
3. Stir in tomatoes, broth, reserved lentil cooking water and lentils, and bring to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.
Nutrition Information
- Serving Size Serves 6
- Calories 302
- Carbohydrate Content 54 g
- Cholesterol Content 0 mg
- Fat Content 4 g
- Fiber Content 7 g
- Protein Content 13 g
- Saturated Fat Content 2 g
- Sodium Content 624 mg
- Sugar Content 7 g
- Trans Fat Content 0 g
- Unsaturated Fat Content 0 g