Распечатать
E-mail
Add a photoПорций: 6
Ингредиенты
- 1 c. lentils (about 6 ounces) with skins or possibly decorticated
- 1 c. pearl barley
- 4 c. low-sodium chicken broth
- 1/2 c. raisins
- 1/2 c. chopped fresh mint
- 1/4 c. whole blanched almonds
- 1 c. plain low-fat yogurt optional
Инструкции
- Barley and lentils mixed with yogurt and fresh mint make a refreshing side dish for an Indian-influenced meal. If you use decorticated (skinless) lentils, watch them closely; they'll get mushy if cooked too long.
- Preparation Time: About 10 min
- Cooking Time: About 55 min
- Sort lentils to remove any debris. Rinse and drain lentils and barley. In a 2- to 3-qt pan, bring broth to a boil. Add in barley and lentils (if using lentils with skins). Reduce heat, cover, and simmer till barley and lentils are tender to bite (about 40 min); drain. (If using decorticated lentils, add in when barley is almost tender - after about 30 min; continue to cook just till lentils and barley are tender to bite, about 10 more min.) Stir raisins and mint into lentils and barley, then pour into a serving bowl.
- While lentils and barley are cooking, toast almonds in a 350 degree oven till golden brown (about 8 min), stirring several times. Sprinkle almonds over lentil-barley mix. Offer yogurt to add in to taste, if you like.
- NOTES :
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 289g | |
| Recipe makes 6 servings | |
| Calories 358 | |
| Calories from Fat 53 | 15% |
| Total Fat 6.16g | 8% |
| Saturated Fat 1.53g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 5mg | 2% |
| Sodium 76mg | 3% |
| Potassium 759mg | 22% |
| Total Carbs 61.31g | 16% |
| Dietary Fiber 16.3g | 54% |
| Sugars 11.47g | 8% |
| Protein 18.03g | 29% |
