Rice Pilaf with Lentils, Curried Onions & Cashews
Ingredients
- 1/2 cup brown lentils 125 mL
- 2 Tbsp plus 2 tsp canola oil 30 mL + 10 mL
- 1 lb yellow onions (2 large), cut in half and thinly sliced 500 g
- 1/2 tsp salt 2 mL
- 1 1/2 Tbsp good quality Madras curry powder 20 mL
- 1 cup white basmati rice 250 mL
- 3 cups low-sodium chicken broth or water 750 mL
- 2/3 cup raw cashews 150 mL
- cilantro for garnish, optional
Instructions
- 1. Sort through lentils and discard any small stones or debris. Put lentils in a bowl and cover with boiling water. Let stand for 15 minutes.
- 2. Meanwhile, in a 10-inch sauté pan, warm 2 Tbsp (30 mL) canola oil over medium-high heat. Add onions and sprinkle with salt. Saute until onions are coated with oil and start to soften, about 1 minute. Reduce heat to medium and sauté until pale golden, about 10 minutes. Stir in curry powder and sauté for 30 seconds.
- 3. Add rice to pan and sauté until rice is coated with oil and onions, about 1 minute. Drain lentils. Add to pan, then stir in broth or water. Bring mixture to a boil. Reduce heat to low, cover pan and simmer until rice and lentils are cooked through, about 20 minutes.
- 4. While pilaf cooks, in a small frying pan, warm 2 tsp (10 mL) canola oil over medium-high heat. Add cashews and sauté until golden, about 5 minutes. Set cashews aside in pan.
- 5. When rice and lentils are cooked, uncover pan and fluff rice with a fork. Sprinkle with cashews and cilantro, if desired.
Yield
6 servings
serving size
nutritional analysis
Per Serving
| Calories | 390 |
| Total Fat | 18 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 0 mg |
| Carbohydrates | 47 g |
| Fiber | 5 g |
| Protein | 14 g |
| Sodium | 240 mg |
