Baked Curried Brown Rice & Lentil Pilaf
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.
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 1/4-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
Active 5 m | Ready In 1 h
Place rack in lower third of oven; preheat to 350F.
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.
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.
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.
Serving size: 1 serving = 1 1/4 cups
Per serving: 338 calories; 5 g fat(2 g sat); 13 g fiber; 62 g carbohydrates; 16 g protein; 261 mcg folate; 8 mg cholesterol; 4 g sugars; 0 g added sugars; 250 IU vitamin A; 6 mg vitamin C; 52 mg calcium; 6 mg iron; 334 mg sodium; 578 mg potassium
Nutrition Bonus: Folate (65% daily value), Iron (33% dv)
Carbohydrate Servings: 4
Exchanges: 3 1/2 starch, 1 1/2 lean meat, 1/2 fat