Indian Lentils and Rice


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This dish is extremely satisfying and low-fat! Spice up your dinner with this wonderful Indian dish!

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Time needed

15 min preparation + 45 min cooking


  • 4 med. green onions, chopped
  • 1 Tbs. finely chopped ginger root
  • 1/8 tsp. crushed red pepper
  • 2 cloves garlic, finely chopped
  • 3 14-oz. cans vegetable broth
  • 1 1/2 C. dried lentils (12 oz.), sorted, rinsed
  • 1 tsp. ground turmeric
  • 1/2 tsp. salt
  • 1 C. uncooked regular long-grain white rice
  • 2 C. water
  • 1 lg. tomato, chopped
  • 1/4 C. shredded coconut
  • 2 Tbs. chopped fresh or 2 tsp. dried mint leaves
  • 1 1/2 C. plain fat-free yogurt

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Spray 3-quart saucepan with cooking spray. Add onions, ginger root, red pepper and garlic; cook over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender. Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling. Reduce heat to low; cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender. Meanwhile, cook rice in water as directed on package. Stir in tomato, coconut and mint. Serve over rice with yogurt.

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