Recipe: Lentils with wild rice and crispy onions

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Recipe: Lentils with wild rice and crispy onions

Lentils with wild rice and crispy onions

Dietitian's tip: This take on a traditional Middle Eastern side dish known as koshari combines spiced lentils with wild rice and a crown of crispy onion rings. As in an Egyptian version, tomato sauce adds complexity.

Serves: 10

Ingredients

For the tomato sauce
2 teaspoons olive oil
1/2 yellow onion, finely chopped
3 cloves garlic, minced
1 1/2 cups tomato sauce
3 tablespoons white vinegar
1/2 teaspoon red pepper flakes
1/4 teaspoon salt

1 3/4 cups water
2/3 cup wild rice
3/4 teaspoon salt
2 tablespoons olive oil
1/2 yellow onion, finely chopped, plus 1 onion, thinly sliced
3 cloves garlic, minced
3/4 teaspoon ground cumin
1/2 teaspoon ground cinnamon
2 cups vegetable stock, chicken stock or broth
1 cup brown or French green lentils, picked over, rinsed and drained
Fresh cilantro (fresh coriander) or flat-leaf (Italian) parsley leaves for garnish

Directions

To make the tomato sauce, in a nonaluminum saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 1 minute longer; don't let the garlic brown. Stir in the tomato sauce, vinegar, red pepper flakes and salt. When the mixture just begins to bubble, reduce the heat to low and simmer for 5 minutes. Remove from the heat and set aside.

In a saucepan, bring the water to a boil. Add the wild rice and 1/4 teaspoon of the salt. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes.

In a saucepan, heat 1 tablespoon of the olive oil over medium heat. Add the chopped onion and saute until soft and lightly golden, about 6 minutes. Add the garlic, cumin and cinnamon and saute for 1 minute longer; don't let the garlic brown. Add the stock, lentils and the remaining 1/2 teaspoon salt and bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the lentils are tender but still firm, about 30 minutes.

While the rice and lentils are cooking, heat the remaining 1 tablespoon olive oil in a nonstick frying pan over medium heat. Add the sliced onion and saute until brown and crispy, about 30 minutes.

To serve, reheat the tomato sauce gently over medium heat. On a serving platter, spread the lentils in a layer; top with a layer of the rice. Pour the tomato sauce over the rice and top with the onion rings. Garnish with the cilantro.

Nutritional Analysis (per serving)

Serving size:
Calories:188Cholesterol:0 mg
Protein:9 gSodium:223 mg
Carbohydrate:29 gFiber:8 g
Total fat:4 gPotassium:
Saturated fat:1 gCalcium:
Monounsaturated fat:0 g
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Last Updated: 2006-09-15
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