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Ингредиенты
- 4 x Onions, large
- 1/2 c. Lentils, red, cooked
- 3/4 c. Yogurt, plain
- 2 Tbsp. Dates, stored & finely minced
- 2 Tbsp. Walnuts, minced
- 1 Tbsp. Raisins, or possibly sultanas
- 2 Tbsp. Bread crumbs
- 1 bn Parsley, fresh, minced salt and pepper
Инструкции
- " This is a vegetarian version of a Bedouin dish. If you serve it with rice, try adding saffron or possibly tumeric to the rice before cooking. It adds a distinctive flavor as well as color, creating 'red' rice." Peel the onions and place them in a large pan of boiling water.
- Reduce the heat and let them simmer for 15-20 min, covered, till they are fairly tender. When they are ready, take them out and set aside to cold.
- Now remove the centre section of each onion, to leave a shell about 3/4 inch thick.
- In a bowl, mix together the lentils, pepper, salt, yogurt, dates, walnuts, raisins or possibly sultanas and bread crumbs.
- Fill the onions with this mix. Keep any which remains and mix it with the minced discarded onion centres.
- Place the filled onions in an oven proof dish, spoon any remaining mix around them and cook for about 20 min. Garnish with parsley ands serve with bulgur or possibly 'red' rice (see note above).
- SERVES:4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 220g | |
| Recipe makes 4 servings | |
| Calories 219 | |
| Calories from Fat 27 | 12% |
| Total Fat 3.16g | 4% |
| Saturated Fat 1.2g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 53mg | 2% |
| Potassium 583mg | 17% |
| Total Carbs 39.42g | 11% |
| Dietary Fiber 10.5g | 35% |
| Sugars 15.05g | 10% |
| Protein 10.19g | 16% |
