This recipe makes a lot, but the dish tastes even better the second day and lends itself well to variations. For instance, you can warm the leftovers and serve them in whole-grain pita pockets or add 1 tablespoon fat-free Italian or balsamic vinaigrette and 1/2 cup chopped raw vegetables to every 1/2 cup cooked and chilled red lentils.

　　

Ingredients

serves 8, scant 1 1/2 cups per serving

　　1 tablespoon olive oil

　　2 medium carrots, chopped

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　4 cups water

　　3 cups low-sodium vegetable broth

　　1 14.5-ounce can no-salt-added stewed tomatoes, undrained

　　1 cup uncooked red lentils, sorted for stones or shriveled lentils and rinsed

　　1 teaspoon fennel seeds; dried basil or thyme, crumbled; or dried rosemary, crushed

　　1 teaspoon dried oregano, crumbled

　　3/4 teaspoon salt

　　1/8 teaspoon pepper

　　2 cups uncooked instant brown rice

　　

Step 1

In a stockpot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrots and garlic for 2 to 3 minutes, or until the carrots are slightly tender, stirring frequently.

　　

Step 2

Stir in the remaining ingredients except the brown rice. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the lentils are tender. Using the stirring spoon, break up any large pieces of tomato.

　　

Step 3

Stir in the rice. Cook, covered, for 12 to 15 minutes, or until the rice is tender.

　　

Cook’s Tip on Red Lentils

Step 4

Red lentils are colorful (more orange than red), are versatile, and take less time to cook than other varieties. You may need to go to a grocery or health food store that sells items in bulk to find them.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 216

　　

Step 7

Total Fat: 3.0g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 1.5g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 266mg

　　

Step 14

Carbohydrates: 37g

　　

Step 15

Fiber: 6g

　　

Step 16

Sugars: 4g

　　

Step 17

Protein: 10g

　　

Step 18

Dietary Exchanges

　　

Step 19

2 Starch

　　

Step 20

1 Vegetable

　　

Step 21

1/2 Lean Meat

　　American Heart Association Quick & Easy Meals