Punjabi Lentils over Rice
Punjabi Lentils over Rice serves: 4 servings
Prep Time: 10 minutes | Cook Time: 40 minutes | Total Time: 50 minutes
Ingredients:
- 2 Tbsp coconut oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1-in (2.5-cm) piece fresh ginger, peeled and minced
- 1 tsp cumin seeds
- 1 cup (193 g) dry black lentils
- 4 cups (960 ml) low-sodium vegetable broth
- 3/4 cup (182 g) canned diced tomatoes
- 1 tsp salt
- 3/4 tsp ground coriander
- 1/2 tsp ground turmeric
- 1/4 tsp garam masala
- 1/4 tsp black pepper
- 1/8 tsp cayenne powder
- 1/4 cup canned coconut milk
- 1/2 cup roughly chopped fresh cilantro
- 1 Tbsp lime juice (about 1 fresh lime)
- 3 cups (606 g) cooked basmati rice, warmed
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large heavy-bottomed pot or Dutch oven, heat coconut oil over medium-high heat. Add onion, garlic, ginger and cumin seeds. Cook, stirring frequently, for 3-4 min, or until fragrant and onion is translucent. Add lentils, broth, tomatoes, salt, coriander, turmeric, garam masala, black pepper and cayenne. Raise heat to bring to a boil; immediately reduce heat and simmer, uncovered, for 35 min, or until lentils are tender. Remove from heat.
- Stir in coconut milk, cilantro and lime juice until combined. Add warmed basmati rice to 4 individual shallow bowls, then ladle equal portions of Punjabi Lentils on top. Enjoy immediately.
Notes:
Storage tip: Lentils and rice will keep in an airtight container in the refrigerator for up to 5 days, or frozen for up to 3 months.
Simplify this recipe: If you can’t find garam masala, you can make your own using 3 parts cinnamon and 1 part cardamom.
Reheating tip: In a saucepan, reheat Punjabi Lentils over medium-low heat for several min, or until heated through.
To cook basmati rice from scratch: Cook according to package directions, or rinse 1 1/2 cups dry basmati rice (278 g) and add to 3 cups (720 ml) boiling water. Reduce heat to low and simmer, covered, for approximately 15 min, or until rice is cooked through and liquid has been completely absorbed. Fluff with a fork and serve.
Other recipe notes: Cauliflower rice can be substituted for basmati rice, if desired.
Make it nightshade-free: Omit cayenne powder; omit canned tomatoes and increase vegetable broth to 4 1/2 cups (1.08 L). Add extra salt and lime juice to taste.
Nutrition Information Per Serving:
422 calories, 11.1 g total fat, 8.6 g saturated fat, 0.5 g polyunsaturated fat, 0.9 g monounsaturated fat, 0 mg cholesterol, 786 mg sodium, 798 mg potassium, 67.3 g total carbohydrates, 10.4 g fiber, 4.9 g sugar, 16.2 g protein, 8% calcium, 35% iron
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