Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Capers | 1 tbsp (9g) drained | 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
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- 2 cups water
- 1 14-1/2 ounce can vegetable broth
- 1/2 cup brown lentils
- 1 cup basmati or long-grain rice
- 1/2 tsp salt
- 1 large green bell pepper, seeded and chopped
- 2 large tomato, chopped
- 1 Tbsp capers, drained
- 3 Tbsp olive oil
- 2 Tbsp fresh lemon juice
Directions
1.In a 3-quart saucepan over high heat, heat water and vegetable broth to boiling.
2.Add lentils; cover and simmer 25 minutes. Add basmati rice and salt to simmering mixture. Cover and simmer 20 minutes longer or until rice and lentils are tender.
3.Remove from heat; stir in green pepper, tomatoes, capers, olive oil, and lemon juice. Toss to mix well.
4.Serve warm, or refrigerate to serve cold later.