Main Dishes
April 12, 2013
Calories
673
Sodium
2126mg
88% DV
Fat
5g
8% DV
Protein
22g
45% DV
Carbs
132g
45% DV
Fiber
22g
88% DV
Fiery Lentil Dhal and Rice
169
If you like spicy Indian food, you're going to love this. Take the heat up or down by adding or subtracting habanero peppers and/or cayenne pepper.
6
1 Tablespoon spicy sesame oil
1 cup finely chopped white onion
2 cloves garlic, finely chopped
1 Tablespoon finely chopped fresh ginger
4 cups low-sodium vegetable broth
1/2 cup white wine
1 cup dried red lentils
3 cups prepared brown rice, or your favorite rice
3 habanero peppers
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon tumeric
1/4 teaspoon cardamom
1/4 teaspoon cinnamon
2 tablespoons cayenne pepper
2 tablespoons tomato paste
1 cup finely chopped white onion
2 cloves garlic, finely chopped
1 Tablespoon finely chopped fresh ginger
4 cups low-sodium vegetable broth
1/2 cup white wine
1 cup dried red lentils
3 cups prepared brown rice, or your favorite rice
3 habanero peppers
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon tumeric
1/4 teaspoon cardamom
1/4 teaspoon cinnamon
2 tablespoons cayenne pepper
2 tablespoons tomato paste
In a medium-sized pot, heat the sesame oil over medium heat. Once the oil is hot, add the onion, garlic, and ginger. Cook until onions begin to stick to the pot, then add wine and continue cooking until onions are translucent.
Stirring frequently, add the broth, lentils, peppers, and spices. Bring to a low boil, then turn down the heat to low, cover and let the soup simmer for about 20 minutes, or until lentils are very tender.
Stir in the tomato paste until well combined. Cook until the soup is desired consistency, adding more water if necessary. Serve over prepared rice.
Nutritions
Calories
673
Sodium
2126mg
88% DV
Fat
5g
8% DV
Protein
22g
45% DV
Carbs
132g
45% DV
Fiber
22g
88% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
1g
6%
Polysaturated Fat
2g
13%
Monosaturated Fat
1g
11%
Cholesterol
4mg
1%
Sodium
2126mg
88%
Potassium
1173mg
33%
Protein
22g
45%
% DAILY VALUE*
Total Carbohydrate
Fiber
22g
88%
Sugar
5g
10%
Vitamin A
2004IU
40%
Vitamin B6
0.7500000000000001mg
37%
Vitamin C
18mg
31%
Calcium
144mg
14%
Iron
6mg
38%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
