Heart Healthy
Print Recipe
Red Lentils with Vegetables and Brown Rice
This hearty, one-pot vegetarian meal is bursting with flavor and fiber.
-
Servings:
8
-
Serving Size :
1 1/2 cups
Ingredients
-
1 tablespoon canola or corn oil -
2 medium carrots -
1 teaspoon garlic OR -
2 medium garlic cloves -
4 cups water -
3 cups chicken broth -
1 can tomatoes -
lentils -
1 teaspoon basil -
1 teaspoon oregano -
3/4 teaspoon salt -
1/8 teaspoon pepper -
2 cups brown rice OR -
2 cups quinoa
Directions
Tip: Click on step to mark as complete.
-
In a stockpot, heat the oil over medium-high heat. Cook the carrots and garlic for 2 minutes, stirring frequently. -
Stir in the remaining ingredients except the brown rice. Increase the heat to high. Bring to a boil. -
Reduce the heat and simmer, covered, for 30 minutes. -
Stir in the rice. Cook, covered, for 12 to 15 minutes.
Nutrition Facts
Red Lentils with Vegetables and Brown Rice
Calories
Protein
FiberNutrition Facts
| Calories | 216 | |
|---|---|---|
| Total Fat | 3.0 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 266 mg | |
| Total Carbohydrate | 37 g | |
| Dietary Fiber | 6 g | |
| Sugars | 4 g | |
| Protein | 10 g | |
Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat
-
Servings:
8
-
Serving Size :
1 1/2 cups
Ingredients
-
1 tablespoon canola or corn oil -
2 medium carrots -
1 teaspoon garlic OR -
2 medium garlic cloves -
4 cups water -
3 cups chicken broth -
1 can tomatoes -
lentils -
1 teaspoon basil -
1 teaspoon oregano -
3/4 teaspoon salt -
1/8 teaspoon pepper -
2 cups brown rice OR -
2 cups quinoa
Directions
Tip: Click on step to mark as complete.
-
In a stockpot, heat the oil over medium-high heat. Cook the carrots and garlic for 2 minutes, stirring frequently. -
Stir in the remaining ingredients except the brown rice. Increase the heat to high. Bring to a boil. -
Reduce the heat and simmer, covered, for 30 minutes. -
Stir in the rice. Cook, covered, for 12 to 15 minutes.