CFTH

The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

Lentils and rice

Recipe from Antoinette Bakos

Serves 4 – 6

Brown rice and lentils are a perfect combination. Together they form a complete protein, making this a wholesome meal.

Ingredients

2 tsp (10 ml) sunflower oil

2 onions, chopped

2 cloves of garlic, finely chopped

2 carrots, sliced

1 green pepper, seeds removed and chopped

1 tsp (5 ml) ground cumin

1 tsp (5 ml) dried mixed herbs

1 bay leaf and 1 cinnamon stick

1 cup (250 ml) uncooked brown lentils

1 cup (250 ml) uncooked brown rice

3 cups (750 ml) water

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

2 tbsp (30 ml) chopped fresh parsley or coriander

Method

  1. Heat oil in a pot and fry onions, garlic, carrots and green pepper for a few minutes.
  2. Add cumin, dried herbs, bay leaf and cinnamon with the lentils, rice, water and salt.
  3. Bring to the boil, reduce the heat and simmer with a lid for 30-40 minutes or until the rice and lentils are tender. Add another ½ cup of water if necessary.
  4. Season with lemon juice and pepper. Stir in the fresh herbs and serve warm.

 

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