Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentils | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Apple | 1 medium (182g) | 95 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 each fatfree broth or water
- (replaces the 1-2tbsps. oil
- to saute with)
- 3/4 cup dried lentils
- 1/2 onion, chopped
- 3 cloves garlic, minced or put
- through a press
- 1/4 tsp groung ginger
- 1/2 tsp turmeric
- 2 to 3 teaspoons curry powder
- to taste
- 1 cup brown rice
- 4 cup water
- 2 fatfree vegetable cubes
- 1 each salt to taste
- 1/2 cup raisins or currants
- 1/4 cup sunflower seeds (use less or
- omit to lower fat)
- 1 large, tart apple, or
- 2 medium, diced
- garnish
- 1 cup plain/lowfat yogurt
- 1/4 cup raisins or chutney
- =
Directions
Heat the fatfree broth/water in a heavy-bottommed soup pot, 2-quart saucepan, or dutch oven and saute the onion with 1 clove of the garlic until it begins to turn translucent. Add the ginger, turmeric, and curry powder and saute for a few minutes longer. Add more broth/water, if necessary, and the rice, and saute for 2 minutes. Add the lentils, water, bouillon cubes, remaining garlic, raisins, and sunflower seeds and bring to a boil. Cover, reduce the heat, and simmer for 25 mins. Add the apples and simmer, covered, for another 10 to 15 minutes, or until the water is absorbed. Serve topped with yogurt and the additional raisins.