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Lentils with Brown Rice and Mushrooms Recipe

 

Ingredients

Servings: 4

 

3 cup reduced-sodium vegetable broth or water

3/4 cup dried lentils, shriveled and rinsed

1/2 cup uncooked brown rice

2 tsp olive oil

1 large onion, chopped

2 cups chopped button mushrooms

2 medium garlic cloves, minced

1 tsp ground cumin

1/4 tsp crushed red pepper flakes

1 tsp grated orange zest

3 tbsp fresh orange juice

1 tbsp light soy sauce

3 tbsp minced fresh cilantro or parsley

 

Nutrition Facts

 

Exchanges/Choices:

2 1/2 Starch

1 Vegetable

1/2 Fat

 

Calories 260

    Calories from Fat 33

Fat 4g

    Saturated Fat 0.5g

Cholesterol 0mg

Sodium 421mg

Carbohydrate 46g

    Dietary Fiber 9g

    Sugar 8g

Protein 12g

Cooking Methods

  1. In a medium saucepan, bring the broth to a boil over high heat. Stir in the lentils and return to a boil. Reduce the heat and simmer, covered for 10 minutes.
  2. Stir in the rice. Simmer, covered for 25-10 minutes, or until lentils and rice are tender and almost all the liquid is absorbed.
  3. Meanwhile, heat a medium nonstick skillet over medium-low heat. Pour in the oil and swirl to coat the bottom. Cook the onion, mushrooms and garlic for 10-12 minutes, or until the onion is very soft and nicely browned, stirring occasionally.
  4. Stir in the cumin, red pepper flakes and orange zest. Cook for 1 minute, stirring frequently.
  5. Stir in the orange juice and soy sauce. Cook for 1 minute.
  6. Stir the onion mixture and cilantro into the lentils and rice. Cook for 1 minute, or until hot.

Fun Facts / Cooking Tips

Whether you serve this as a vegetarian entree or a delicious side dish with one of meat or poultry dishes, you are sure to enjoy the combinations of nutrition, flavors and texture it provides.

Cooking Tips: The cooking time for lentils varies from about 25 minutes for red lentils to about 45 minutes for most other varieties. When lentils are done, they should be tender but hold their shape and not be mushy. When lentils are a little more than halfway through the expected cooking time, taste a couple, then repeat every 5 minutes until they are as tender as you want.

 

 

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