This Middle Eastern main dish is the perfect combination of legumes and whole grains.
Lentils are a legume, or pulse, high in fiber and rich in phosphorus, calcium, potassium, zinc, iron, molybdenum and vitamin B complex. They have nourished mankind for centuries but are particularly popular in the Middle East.
This dish combines lentils with whole grain rice and the tang of tomatoes and spices in the sauce. The carmelized onions are the perfect topping. Three onions may seem like overkill, but, even with three onions, they will probably run out before the base and sauce are finished.
One note on safety: take great care when adding the boiling water to the lentils (step 5) to prevent burns from the hot water and popping lentils.
Topping:
- 2 tablespoons olive oil
- 3 medium onions, thinly sliced
- 4 cloves garlic, minced
Base:
- 2 tablespoons olive oil
- 1 cup lentils
- 3 cups boiling water or stock
- 1 teaspoon salt
- Pepper to taste
- 1 1/2 cups brown rice
- 1 cup boiling water
Sauce:
- 3/4cup tomato paste
- 3 cups chopped tomatoes, tomato sauce, or pureed tomatoes, or tomato juice
- 1 green bell pepper, seeded and chopped
- Celery leaves, chopped (optional)
- 1/2 teaspoon salt
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper or crushed red chiles, to taste
- Put 4 cups of water (or stock) on to boil.
- Prepare topping: In a small skillet (preferably iron) over medium-low heat, sauté onions and garlic in oil until carmelized. This takes quite awhile, so start it first.
- Prepare lentils and rice: heat 2 tablespoons olive oil in large heavy saucepan or skillet with lid over medium heat.
- Add lentils and brown about 5 minutes, stirring often.
- SLOWLY add 3 cups boiling water. Lentils will pop out of pan if water is added too quickly.
- Add salt and pepper and cook 10 minutes more.
- Stir in rice and remaining cup of boiling water or stock and bring to boil.
- Reduce heat, cover and simmer 25 minutes. Do not stir.
- Prepare sauce: In a large saucepan, combine tomato paste, tomatoes (or sauce, puree or juice), chopped bell pepper, celery leaves (if desired), salt, cumin and cayenne or chiles.
- Bring to boil, then reduce heat and simmer 20 minutes or until rice and lentils are done.
- To serve: Spoon sauce over rice and lentil mixture. Top with browned onions. You may also omit sauce and substitute plain yogurt, or use yogurt in addition to sauce.
This recipe is meant to serve 6, but there often seems to be an abundance of the rice and lentil base. If this is the case, and there are no onions or tomato sauce left over, freeze the rice and lentils and add them the next time you cook up a vegetable soup or stew.
