Recipe: Lentils with wild rice and crispy onions

Dietitian's tip: This take on a traditional Middle Eastern side dish known as koshari combines spiced lentils with wild rice and a crown of crispy onion rings. As in an Egyptian version, tomato sauce adds complexity.

   

Ingredients

Directions

To make the tomato sauce, in a nonaluminum saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 1 minute longer; don't let the garlic brown. Stir in the tomato sauce, vinegar, red pepper flakes and salt. When the mixture just begins to bubble, reduce the heat to low and simmer for 5 minutes. Remove from the heat and set aside.

In a saucepan, bring the water to a boil. Add the wild rice and 1/4 teaspoon of the salt. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes.

In a saucepan, heat 1 tablespoon of the olive oil over medium heat. Add the chopped onion and saute until soft and lightly golden, about 6 minutes. Add the garlic, cumin and cinnamon and saute for 1 minute longer; don't let the garlic brown. Add the stock, lentils and the remaining 1/2 teaspoon salt and bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the lentils are tender but still firm, about 30 minutes.

While the rice and lentils are cooking, heat the remaining 1 tablespoon olive oil in a nonstick frying pan over medium heat. Add the sliced onion and saute until brown and crispy, about 30 minutes.

To serve, reheat the tomato sauce gently over medium heat. On a serving platter, spread the lentils in a layer; top with a layer of the rice. Pour the tomato sauce over the rice and top with the onion rings. Garnish with the cilantro.

Nutritional Analysis

(per serving)

Calories	188	Monounsaturated fat	0 g
Protein	9 g	Cholesterol	0 mg
Carbohydrate	29 g	Sodium	223 mg
Total fat	4 g	Fiber	8 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	1
Protein and dairy	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	2
Meat and meat substitutes	1/2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Vegetables	2
Nuts, seeds and dry beans	1/2
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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