Creamy Indian Lentils & Rice

Serves 6 (6 cups)

1 tablespoon vegetable oil
2 cups thinly sliced onion
1 cup uncooked long-grain brown rice
1 tablespoon curry powder
2 teaspoons mustard seeds
1 teaspoon salt
½ teaspoon black pepper
4 cups water
1 cup dried lentils
1 cup chopped fresh cilantro
½ cup low-fat sour cream

Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 8 minutes or until golden brown, stirring occasionally. Add rice and next 4 ingredients (rice through pepper); saute 1 minute. Add water and lentils; bring to a boil. Cover, reduce heat, and simmer 1 hour. Remove from heat; stir in cilantro and sour cream.

Nutrition
Calories: 297 (20% from fat)
Fat: 6.5g (sat 2.1g,mono 2g,poly 1.7g)
Protein: 13.2g
Carbohydrate: 48g
Fiber: 6.3g
Cholesterol: 8mg
Iron: 4.5mg
Sodium: 411mg
Calcium: 78mg

Cooking Light, DECEMBER 1999