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Ингредиенты
- 2 Tbsp. vegetable oil
- 1 Tbsp. butter
- 1 tsp grnd ginger
- 1 tsp chopped garlic
- 1/2 tsp turmeric
- 1/2 tsp paprika
- 1/2 tsp grnd coriander
- 1/2 tsp grnd cinnamon
- 1 tsp grnd cumin
- 3/4 c. cracked wheat
- 3/4 c. red lentils
- 3 c. water
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 4 x tomatoes seeded, minced
- 2 x jalapeno peppers (optional), seeded,
- Â Â and chopped
- Â Â Plain yogurt
- 1/4 c. minced fresh cilantro
Инструкции
- Heat oil and butter in a large sauce pan. Add in ginger, garlic, turmeric, paprika, coriander, cinnamon and cumin and saute/fry for a couple of min. Add in cracked wheat and lentils and saute/fry for 2 to 3 min to coat with oil.
- Add in water, salt and pepper. Bring to a boil and cover; cook for 20 to 30 min or possibly till wheat and lentils are tender (if water is evaporating too quickly, add in more). Adjust seasoning.
- Transfer mix to a serving bowl and garnish with tomatoes, and jalapenos. Center some yogurt in middle of the dish and garnish with cilantro.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 375g | |
| Recipe makes 4 servings | |
| Calories 251 | |
| Calories from Fat 96 | 38% |
| Total Fat 10.86g | 14% |
| Saturated Fat 2.61g | 10% |
| Trans Fat 0.18g | |
| Cholesterol 9mg | 3% |
| Sodium 42mg | 2% |
| Potassium 728mg | 21% |
| Total Carbs 29.11g | 8% |
| Dietary Fiber 13.3g | 44% |
| Sugars 4.91g | 3% |
| Protein 11.13g | 18% |
