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Baked Curried Brown Rice & Lentil Pilaf

:  April/May 2005, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.7 (28 votes)

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.


READER'S COMMENT:
"I love how easy this is to make, and very wholesome too. Will definitely be making this again. Followed the advice of others and added a lot more salt (which I am usually too stingy with anyway). "
Baked Curried Brown Rice & Lentil Pilaf Recipe

Makes: 4 servings, 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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-thick slices 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

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Preparation

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

Tips & Notes

  • 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

Per serving: 348 calories; 5 g fat ( 2 g sat , 1 g mono ); 8 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 16 g protein; 13 g fiber; 327 mg sodium; 578 mg potassium.

Nutrition Bonus: Folate (65% daily value), Fiber (54% dv), Iron (30% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 3 1/2 starch, 1 1/2 very lean meat, 1/2 fat


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Recipe Categories

Style/Theme
Vegetarian
Budget
Entertaining, casual
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Asian
Indian
Middle Eastern
Ease of Preparation
Easy
Total Time
1 hour or less
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Servings
4
Main Ingredient
Beans/Legumes
Preparation/ Technique
Bake
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Publication
April/May 2005
The EatingWell Diabetes Cookbook (2005)
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