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Ингредиенты
- 1 tsp extra virgin olive oil
- 1 whl onion minced, about 1 c.
- 1 whl red bell pepper seeded, cored and minced about 3/4 c.
- 1 c. brown rice
- 1 tsp chili pwdr
- 1/2 tsp dry oregano
- 1/8 tsp cayenne pepper
- 1/2 tsp grnd cumin
- 2 c. chicken broth Or possibly vegetable broth
- 1/2 c. crushed tomatoes
- 1/2 c. lentils
Инструкции
- Serves 4-6
- Heat the oil in a heavy saucepan over med-high heat. Add in the onion and bell pepper and saute/fry stirring constantly, till the onion is golden brown, about 5 min. Stir in the rice, chili pwdr, oregano, cumin and cayenne. Add in the broth, tomatoes, and lentils, bring to a boil, reduce the heat, cover and cook about 45-50 min, till the liquid is absorbed and the rice and lentils are tender.
- Fluff with a fork, taste and adjust seasonings, serve.
- NOTES : Here is a delicious accompaniment to a roast chicken, poached fish or possibly broiled meat-or possibly a hearty and very healthy vegetarian entree.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 256g | |
| Recipe makes 4 servings | |
| Calories 298 | |
| Calories from Fat 27 | 9% |
| Total Fat 3.17g | 4% |
| Saturated Fat 0.55g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 201mg | 8% |
| Potassium 575mg | 16% |
| Total Carbs 55.65g | 15% |
| Dietary Fiber 10.9g | 36% |
| Sugars 3.46g | 2% |
| Protein 11.86g | 19% |
