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Baked Curried Brown Rice & Lentil Pilaf

Provided by EatingWell.com

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.

 

Baked Curried Brown Rice & Lentil Pilaf

 

 

 

 


RECIPE OVERVIEW

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  

 

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.

 

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

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Shopping List
  • 1. 1 tablespoon butter
  • 2. 1 cup brown basmati or brown jasmine rice
  • 3. 4 1/4 cups water
  • 4. 1 cup brown lentils
  • 5. 4 cloves garlic, peeled
  • 6. 1 cinnamon stick
  • 7. 4 1/8-inch-t peeled fresh ginger
  • 8. 1-2 teaspoons red curry paste, (see Note) or 1 tablespoon curry powder
  • 9. 1/2 teaspoon salt
  • 10. 4 scallions, trimmed and sliced
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