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Red Lentils with Vegetables and Brown Rice

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Red Lentils with Vegetables and Brown Rice

This hearty, one-pot vegetarian meal is bursting with flavor and fiber.

Ingredients

Servings  8   Serving Size   1 1/2 cups

  • 1 tablespoon canola, corn, or olive oil
  • 2 medium carrots, chopped
  • 1 teaspoon bottled minced garlic OR
  • 2 medium garlic cloves, minced
  • 4 cups water
  • 3 cups fat-free, low-sodium chicken or vegetable broth
  • 1 14.5-ounce can no-salt-added stewed tomatoes, undrained, large pieces coarsely chopped
  • 1 cup uncooked red lentils, sorted for stones and rinsed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups uncooked instant brown rice OR
  • 2 cups uncooked quinoa

Directions

Tip: Click on step to mark as complete.

  1. In a stockpot, heat the oil over medium-high heat. Cook the carrots and garlic for 2 minutes, stirring frequently.
  2. Stir in the remaining ingredients except the brown rice. Increase the heat to high. Bring to a boil.
  3. Reduce the heat and simmer, covered, for 30 minutes.
  4. Stir in the rice. Cook, covered, for 12 to 15 minutes.

Nutrition Facts

Red Lentils with Vegetables and Brown Rice

CaloriesCalories

216 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

6g Per Serving

Cost Per ServingCost Per Serving

$0.85

Nutrition 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

 

This hearty, one-pot vegetarian meal is bursting with flavor and fiber.

Nutrition Facts

Red Lentils with Vegetables and Brown Rice

CaloriesCalories

216 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

6g Per Serving

Cost Per ServingCost Per Serving

$0.85
×
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

Ingredients

Servings  8   Serving Size   1 1/2 cups

  • 1 tablespoon canola, corn, or olive oil
  • 2 medium carrots, chopped
  • 1 teaspoon bottled minced garlic OR
  • 2 medium garlic cloves, minced
  • 4 cups water
  • 3 cups fat-free, low-sodium chicken or vegetable broth
  • 1 14.5-ounce can no-salt-added stewed tomatoes, undrained, large pieces coarsely chopped
  • 1 cup uncooked red lentils, sorted for stones and rinsed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups uncooked instant brown rice OR
  • 2 cups uncooked quinoa

Directions

Tip: Click on step to mark as complete.

  1. In a stockpot, heat the oil over medium-high heat. Cook the carrots and garlic for 2 minutes, stirring frequently.
  2. Stir in the remaining ingredients except the brown rice. Increase the heat to high. Bring to a boil.
  3. Reduce the heat and simmer, covered, for 30 minutes.
  4. Stir in the rice. Cook, covered, for 12 to 15 minutes.
 

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