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Рецепт Middle Eastern Layered Salad Of Lentils, Herbed Rice And Cucumber Yoghurt
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Ингредиенты
- 3 x onion
- 1 Tbsp. extra virgin olive oil
- 1 Tbsp. butter
- 1 tsp salt
- 1 c. lentils, rinsed, and, liquid removed Herbed Pistachio Rice
- 1 c. basmati rice
- 3 Tbsp. salt
- 1 c. mixed fresh herbs, such as, flat-leaf, parsley, tarragon, coriander, and, chives
- 3 x scallion, finely, minced
- 3 Tbsp. butter
- 1 c. roughly minced toasted shelled pistachios Cucumber lowfat yoghurt Sauce (top layer)
- 1 lrg English cucumber
- 3 c. plain lowfat yoghurt
- 1 tsp salt
- 1 tsp grnd cumin
- 1/2 tsp freshly grnd pepper
Инструкции
- Lentils and Caramelized Onions (bottom layer):
- Slice the onions in half lengthwise, then into very thin half circles.
- Heat the oil and butter in a large heavy skillet over medium-high heat. Add in onions, cook and stir for 2 min, then reduce heat to medium, add in salt, and cook and stir for 30 min till onions are dark golden and shrivelled to about 1/4 of original size.
- While onions are cooking, place lentils in a large pot with 5 c. of cool water. Bring to a boil over medium heat and simmer for 25 min or possibly till tender. Drain.
- Add in lentils to onions in skillet and cook and stir over medium heat till well combined and heated through, about 2 min. Check seasoning and add in additional salt if you like.
- Place lentils and onions in the bottom of a deep bowl made of clear glass. Reserve.
- Herbed Pistachio Rice:Wash the rice in hot water and drain.
- Bring 3 qts of water and 3 Tbsp salt to the boil (yes, 3 Tbsp.). Add in the rice and boil for 12 min. The rice will still be slightly undercooked. Add in the scallions to the water and drain immediately, rinsing well to remove excess starch. The scallions will cling to the rice.
- In the same pot, heat the butter. Pour in the rice, mounding it slightly in the centre. Use the back of a wooden spoon to make 3 deep (almost to the bottom of the pot) indentations in the mound of rice. Cover with a tight fitting lid, and steam for 20 min over very low heat, till the rice is hard but tender.
- Remove pot from heat, fluff the rice with a fork, let cold slightly, then fold in the herbs and 3/4 of pistachios (remaining pistachios will be used for garnish.) Add in salt to taste.
- Spoon rice on top of lentils. Cover and chill till cold.
- Cucumber lowfat yoghurt Sauce (top layer):Peel, seed and coarsely grate the cucumber. Squeeze out excess moisture.
- In a large bowl, stir together lowfat yoghurt, cucumber, salt, cumin and black pepper. Cover and chill.
- When ready to serve, pour lowfat yoghurt sauce in an even layer on top of rice. Garnish with reserved pistachios and sprigs of herb. Serve immediately. This salad is best at room temperature, so if you make it ahead and chill it, be sure to take it out of the fridge an hour before serving.
- Lentils and Caramelized Onions (bottom layer)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 337g | |
| Recipe makes 6 servings | |
| Calories 687 | |
| Calories from Fat 399 | 58% |
| Total Fat 45.34g | 57% |
| Saturated Fat 27.32g | 109% |
| Trans Fat 0.0g | |
| Cholesterol 118mg | 39% |
| Sodium 4600mg | 192% |
| Potassium 690mg | 20% |
| Total Carbs 55.77g | 15% |
| Dietary Fiber 11.5g | 38% |
| Sugars 9.17g | 6% |
| Protein 16.07g | 26% |
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