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Lentil Rice Medley

With so many fresh ingredients, this medley pairs well with milder foods, such as chicken or fish, and can easily stand alone as a main dish. Writes Dee Fifer of Commerce City, Colorado, “This lentil recipe that I make often for my family and company is always enjoyed.”

12 ServingsPrep: 25 min. Cook: 35 min.

Ingredients

1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
3 medium carrots, chopped
1 cup dried lentils, rinsed
1/2 cup uncooked brown rice
3-1/4 cups water
1-1/2 teaspoons salt
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon ground cumin
1/4 teaspoon pepper
3 cups fresh broccoli florets
1 small zucchini, chopped
1 can (8 ounces) tomato sauce
1 medium tomato, chopped

Directions

In a large nonstick skillet coated with cooking spray, saute onion
and garlic in oil for 1 minute. Add carrots; cook 2 minutes longer.
Add lentils and rice; cook and stir for 2 minutes. Stir in the water
and seasonings. Bring to a boil. Reduce heat; cover and simmer for
10 minutes.
Stir in broccoli and zucchini; return to a boil. Reduce heat; simmer,
uncovered, for 15-20 minutes or until lentils and rice are tender,

2 of 2

Lentil Rice Medley (continued)

Directions (continued)

stirring occasionally. Stir in tomato sauce and tomato; heat
through. Yield: 12 servings.

Nutrition Facts: 2/3 cup equals 120 calories, 2 g fat (trace saturated fat), 0 cholesterol, 396 mg sodium, 21 g carbohydrate, 7 g fiber, 7 g protein. Diabetic Exchanges: 1 starch, 1 vegetable.