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.
Yields: 4 servings, 1 1/4 cups each
- 1 tablespoon(s) butter
- 1 cup(s) brown basmati or brown jasmine rice
- 4 1/4 cup(s) water
- 1 cup(s) brown lentils
- 4 clove(s) garlic, peeled
- 1 stick(s) cinnamon
- 4 slice(s) (1/8-inch-thick) peeled fresh ginger
- 1 teaspoon(s) red curry paste (see Note) or 1 tablespoon curry powder
- 1/2 teaspoon(s) salt
- 4 scallions, trimmed and sliced
- Place rack in lower third of oven; preheat to 350 degrees.
- 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.
Carb Servings: 3 1/2 starch, 1 1/2 very lean meat, 1/2 fat. Carbohydrate Servings: 3 1/2. Nutrition Bonus: Folate (65% daily value), Fiber (54% dv), Iron (30% dv).
Tips & Techniques
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.