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Baked Curried Brown Rice & Lentil Pilaf

Provided by EatingWell.com

Serves
4
Prep Time
5 min.
Total Time
60 min.
Nutrition Profile: Gluten Free Diet   Healthy Weight   Heart Healthy   High Fiber   High Potassium   Low Calorie   Low Cholesterol   Low Sat Fat   Low Sodium  

Pop this fast and fragrant vegetarian dish into the oven and forget it till the timer rings. Serve as a main course on a bed of wilted spinach to add color and maximize iron absorption or serve as a side with Turkish Chicken Thighs.

 


INGREDIENTS

1 tablespoon butter

1 cup brown basmati or brown jasmine rice

4 1/4 cups water

1 cup brown lentils

4 cloves garlic, peeled

1 cinnamon stick

4 1/8-inch-t peeled fresh ginger

1-2 teaspoons red curry paste, (see Note) or 1 tablespoon curry powder

1/2 teaspoon salt

4 scallions, trimmed and sliced

 


COOKING DIRECTIONS

Step 1
Place rack in lower third of oven; preheat to 350ºF.

Step 2
Melt butter over medium-high heat in a large ovenproof Dutch oven; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. (If using curry powder, add it now and cook, stirring, until fragrant, about 15 seconds.) Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger, curry paste, if using, and salt; bring to a boil, stirring to dissolve the curry paste.

Step 3
Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions.

 


RECIPE TIPS

Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

 

Baked Curried Brown Rice & Lentil Pilaf

 

 

NUTRITION INFO
Per serving
Calories: 348
Carbohydrates: 62g
Fat: 5g
Protein: 16g
Dietary Fiber: 13g
Saturated Fat: 2g
Monounsaturated Fat: 1g
Cholesterol: 8mg
Potassium: 578mg
Sodium: 327mg
Exchanges: 3 1/2 starch, 1 1/2 very lean meat, 1/2 fat
Carbohydrate Servings: 3 1/2