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Lentil Pilaf w/Cucumber Yogurt

lentil pilaf cucumber yogurt
Ingredients:
  • (1 cup) small French green lentils, sorted of debris, rinsed and hulled
  • (1/4 cup) olive oil
  • (2 cups) onions, finely chopped
  • (1 tsp.) garlic, minced
  • (3/4 cup) long-grain white rice
  • (1 tsp.) salt
  • (3/4 tsp.) ground cumin
  • (1/2 tsp.) pepper
  • (1 cup) plain low-fat yogurt
  • (1/3 cup) cucumber, peeled, seeded and finely chopped
  • (1/4 tsp.) garlic, minced
  • (1/4 tsp.) salt
  • (1/4 tsp.) dried mint
  • (1/4 tsp.) pepper
Servings
6
Dinner

Lentil Pilaf w/Cucumber Yogurt

A French green lentil and long-grain white rice pilaf served with a dollop of cucumber yogurt on top.

Preparation Time
About 10 minutes
Cook Time
About 1 hour

    Instructions

  1. 1Place lentils and 2 1/2 cups cold water in a medium saucepan over high heat. Bring to a boil, then cover and simmer 20-25 minutes or until tender. Drain and set aside.

  2. 2Place a 12-inch. frying pan over medium heat. Add oil. When hot, add onions and garlic, cook 15-18 minutes, stirring frequently. Stir in rice, salt, cumin and pepper, cook another 3 minutes.

  3. 3Meanwhile, combine yogurt, cucumber, garlic, salt, dried mint and pepper in a medium bowl.
  4. 4Add lentils and 2 cups water to pan, raise heat to high and bring to a boil. Once boiling, reduce heat, cover and simmer 13-15 minutes, stirring occasionally. Serve with a dollop of cucumber yogurt, enjoy!

Nutritional Information

Serving Size: 1/6 of pilaf w/yogurt

Amount Per Serving:
  • Calories 320
  • Total Fat 10 g
  • Total Carbohydrate 45 g
  • Protein 13 g
  • Cholesterol 2 mg
  • Sodium 517 mg
  • Fiber 4.9 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Miscellaneous

Recipe Ethnicity: Greek/Mediterranean

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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