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Blood Pressure Friendly Recipe
Baked Curried Brown Rice and Lentil Pilaf
Ingredients
1 tablespoon butter
1 cup brown basmati or jasmine rice
4.25 cups water
1 cup brown lentils
4 cloves garlic, peeled
1 stick cinnamon
4 slices (1/8 inch thick) peeled fresh ginger
1 teaspoon red curry paste or 1 tablespoon curry powder
0.5 teaspoon salt
4 scallions, trimmed and sliced

Nutritional Information
(per serving)

Calories 348
Total Fat 5g
Saturated Fat 2g
Cholesterol 8mg
Sodium 327mg
Total Carbohydrate 62g
Dietary Fiber 13g
Sugars --
Protein 16g
Calcium --
Directions
1. Place rack in lower third of oven; preheat to 350 degrees.

2. 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 to curry paste.

3. 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.