nutritional information

Per Serving:

  • Calories: 302
  • Protein: 13 g
  • Total Fat: 4 g
  • Saturated Fat: 2 g
  • Carbohydrates: 54 g
  • Cholesterol: 11 mg
  • Sodium: 624 mg
  • Fiber: 7 g
  • Sugar: 7 g
Vegan Gluten-Free

Indian Lentil Pilaf

Indian Lentil Pilaf

Serves 6

Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you're not a lentil lover, try the recipe with 2 cups cooked chickpeas.
  • 1 cup brown lentils, rinsed and sorted
  • 2 Tbs. canola oil
  • 1 medium onion, finely chopped (about 1⅓ cups)
  • 2 large carrots, diced (about 2 cups)
  • 1 cup basmati rice
  • 3 cloves garlic, minced (about 1 Tbs.)
  • 1 Tbs. minced fresh ginger
  • 1½ tsp. Garam Masala
  • 1 14.5-oz. can fire-roasted diced tomatoes
  • 1 cup low-sodium vegetable broth
  • Cilantro for garnish, optional

1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain, reserving ¾ cup cooking water, and transfer lentils to bowl.

2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly. Add garlic, ginger, and garam masala, and cook 1 minute more.

3. Stir in tomatoes, broth, reserved lentil cooking water, and lentils, and bring to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.

November/December 2006 p.35

you might also like



comments

Nice recipe! I never use white rice, so the brown basmati required a longer cooking time in the last step. Other than that, and being generous with the garlic and ginger, I made it as written. I wouldn't change anything about the fundamental recipe, but I wonder about wilting some spinach or even kale into it? I'll bet this will freeze nicely.

Jill - 2013-03-13 23:40:39

I was reviewing your nutritional information and was wondering how much is one serving?

Angela - 2013-01-27 21:12:46

Looked on Google to make my own Garam Masala as we didn't have any, and I added more broth towards the end to soften the rice. It made a much bigger batch than I thought, and it was good!

Kathleen - 2012-11-12 15:45:55

Why add 240 calories of any fat (oil) to sauté the onion, just use water or broth! Looks great, I will try this recipe.

Mike Coldren - 2012-11-09 20:54:16

I wont use canola oil because it is a gmo so I only use olive oil

Don Moore - 2012-11-09 18:21:32

Can this recipe be made with out Garam Masala?

Kathy Weber - 2012-11-09 16:27:50

Excellent dish, but not as "zesty" as thought it would be. The flavors were more subtle. Perhaps I cooked it a little too long to try and soften the rice.

Claire Rybiski - 2011-10-15 20:49:50

Made it tonight for my husband and me and we both really enjoyed it. The only thing I changed, I used brown basmati rice, added extra liquid, and cooked it about 15 minutes longer.

Anonymous - 2012-01-08 19:51:48

I really enjoy this recipe. I used brown basmati rice and cooked for 50 minutes, did not increase liquid. I like the spices, warm and sweet without being sugary. This also reheats and travels well for potlucks!

Kathleen - 2012-02-22 10:18:18