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Add a photoThis toothsome stew is one of my cold-weather favorites. A few minutes prep, about 35 minutes on the stove, and we sit down to steaming bowls of delicious goodness.
Did I mention healthy? Three things to love: the dish is low-fat, the brown rice and lentil combo forms a complete protein without the addition of meat, and it adds fiber to the diet. Works for folks on gluten-free diets too.
The easy part is cooking the rice and lentils together. The secret is choosing lentils and rice that need the same cook time. I favor green lentils and Texas Best Organic Brown Jasmine Rice, with a cooking time of about 30-35 minutes, purchased at HEB, the national grocery store of Texas. If you aren't fortunate enough to live in Texas, check your store for another brand with a similar cooking time.
Ingredientes
- 4 1/2 cups low-sodium chicken stock**
- ~ 2 tsp Herbes de Provence, or a mix of dried rosemary, thyme and sage
- ~ 1 tsp kosher salt
- ~1/2 tsp pepper
- 1 cup green lentils, rinsed
- 1 cup brown jasmine rice or whatever rice you like that cooks in about 35 minutes
- 2 tsp olive oil
- 1 onion, chopped
- 1 bell pepper, chopped
- 4 oz. baby portobella mushrooms, washed & sliced
- 2 cloves garlic, minced
- 1 chopped roasted red pepper
Direcciones
- Bring the stock to a boil in a 4 quart sauce-pot over medium-high heat. Add salt, pepper, herbs, lentils and rice. Stir well. After the mix returns to a boil, reduce heat to simmer, cover and set the timer for 35 minutes.
- While the lentils and rice simmer, heat the oil in a large nonstick skillet. When hot, add the onion and green pepper, sprinkle with a bit of kosher salt and cook until soft. Add the mushrooms and cook until they've begun to release liquid. Turn down the heat and add the garlic, stir until fragrant then remove from heat and cover.
- Check the lentils and rice when the timer goes off. If either is not tender, stir and replace the lid for a few minutes. It's OK if the liquid isn't all absorbed.
- When rice and lentils are tender, remove from heat and add the vegetables and any accumulated juices. Add the roasted red pepper. Mix well and serve.
- Like most stews, this is better the second day.
- **A few words about chicken stock: If you don't have homemade on hand, buy for flavor--it deepens the dish. I do a chicken/turkey-stock project about 4 times a year and freeze in 1 cup jars. No salt, so I can add as needed to any dish. The cups only take a few minutes to thaw in the microwave.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 310g | |
| Recipe makes 6 servings | |
| Calories 274 | |
| Calories from Fat 21 | 8% |
| Total Fat 2.38g | 3% |
| Saturated Fat 0.39g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 287mg | 12% |
| Potassium 668mg | 19% |
| Total Carbs 49.31g | 13% |
| Dietary Fiber 12.1g | 40% |
| Sugars 3.09g | 2% |
| Protein 13.25g | 21% |
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