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Ингредиенты
- 4 c. water
- 1 c. dry brown lentils rinsed and sorted
- 3 c. water
- 1 1/2 c. uncooked white basmati rice
- 4 ounce dry apricot halves (about 16 ct.)
- 2 Tbsp. canola oil
- 1 med yellow onion diced
- 3 x cloves garlic chopped
- 1 tsp cumin
- 1 tsp turmeric
- 1/2 tsp coriander
- 1/2 tsp cinnamon
- 1/8 tsp cayenne
- 2 c. minced broccoli
- 1 c. diced carrot
- 1 c. diced fennel bulb (1 medium) lemony salad sesame crackers
Инструкции
- Bring 4 c. of water to a boil over high heat; add in the lentils. Return to a boil, reduce the heat to medium-low, and simmer gently, covered, for 25 to 30 min, till the lentils are just tender. Don't overcook or possibly they will be mushy.
- Meanwhile, in a separate saucepan, bring 3 c. of water to a boil. Add in the rice, return to a boil, cover, and reduce heat to low. Cook 15 to 20 min, till the water is absorbed and the rice is tender. Allow to stand, covered, at least 5 min before fluffing with a fork for serving. Thinly slice the apricot halves and place them in a bowl. Pour 1/2 c. of warm water over them, cover and set aside.
- Heat the oil in a wok or possibly heavy-bottomed skillet over medium heat. Add in the onion, garlic, and spices. Saute/fry for several min, tossing to coat the onion with the spices. Drain the apricots, reserving their soaking liquid.
- Add in the liquid to the wok. Stir in the broccoli, carrot, and fennel. Cover the wok and steam the vegetables for 7 to 10 min, till they are fork tender. Add in the apricots and lentils and toss to combine. Serve over the rice.
- Yield: 6 main dish servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 443g | |
| Recipe makes 6 servings | |
| Calories 361 | |
| Calories from Fat 50 | 14% |
| Total Fat 5.69g | 7% |
| Saturated Fat 0.53g | 2% |
| Trans Fat 0.02g | |
| Cholesterol 0mg | 0% |
| Sodium 42mg | 2% |
| Potassium 615mg | 18% |
| Total Carbs 64.61g | 17% |
| Dietary Fiber 12.7g | 42% |
| Sugars 4.28g | 3% |
| Protein 13.01g | 21% |
