Friday, April 30, 2010

Lentil Rice Salad

Craving vegetables like a madwoman, as usual. Since my recent move, I've recently stocked up on spices that were running low, or that had gotten lost in the transfer somewhere. I've also stocked up my staples, brown rice and lentils being obvious pantry necessities for me.

I'm still making a lot of Indian food lately, maybe it's just a phase, but ironically I received a package from JoNaners today. Tibetan prayer flags. Love them- just the perfect decoration to go in my new flat. Next I'll have to do a little traditional Tibetan food.

This salad is really nutritious and satisfies hunger for a long time. With lowfat yogurt in the sauce and minimal oil used, this is really healthy. Nevermind the carbs, brown rice is long carbs and great fiber :) Omit the yogurt sauce or use soy yogurt and this recipe is vegan.

  • 1 cup brown rice
  • 1 cup green lentils
  • 2 tsp tumeric
  • 1/2 tsp cinnamon
  • 1/2 tsp anise seed
  • a couple bay leaves
  • 1 tbs lemon juice
  • 2 tbs peanut oil
  • 200 grams broccoli (I used ready frozen florets)
  • 2 carrots, jullienned
  • 1 onion, diced
  • 1 red bell pepper, jullienned
  • 3 cloves garlic
  • 1 tsp garam masala, crushed
  • 1 tsp ground coriander
  • 1/2 can of peas, drained
  • yogurt dressing (recipe follows)
  1. Boil 3 cups of water and the first 4 spices in a large pot. Add the rice and lentils, bring back to a boil, then turn down to a simmer and let fully cook, about 40 minutes.
  2. While the rice and lentils are cooking, chop all of the vegetables.
  3. Heat oil in a pan to medium high, add the onion, garlic, coriander and garam masala and stir for a few minutes.
  4. Add the broccoli and carrots and cook for another 5 minutes.
  5. Add the bell pepper and cook for another 5 minutes. And then add the peas.
  6. Once the rice and lentils are ready, remove the bay leaves, and drizzle a little more oil and lemon juice through the rice.
  7. Mix rice and vegetable mixture together in a large salad bowl. Let cool.
Yogurt Dressing

  • 1 cup plain yogurt
  • 1 tbs lemon juice
  • 1 tbs mint leaves, dried or fresh
  • 1 tsp of cumin or anise seed (I used both separate times and liked both equally)
Mix all these ingredients together and spoon on top of the salad for a little extra moisture and flavoring.

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