Lentil Mujadara with Yogurt Sauce

Calories: 398

Protein: 18g

Carbs: 47g

Fat: 15g

Key Nutrients: Calcium, Vitamin A, Iron

Ingredients:

• 1/2 cup dried brown or green lentils (114 calories, 9g protein)

• 1/2 cup brown rice (108 calories, 3g protein)

• 1/4 cup Greek yogurt (60 calories, 5g protein)

• 1 tbsp olive oil (120 calories, 0g protein)

• 1/4 tsp ground cumin

• 1/4 tsp ground coriander

• 1 small clove garlic, minced

• Salt and black pepper to taste

• Optional: fresh chopped parsley for garnish

Instructions:

For the rice:

1. Rinse brown rice thoroughly under cold water.

2. Combine 1/2 cup rice with 1 cup water in a small pot.

3. Bring to a boil, then reduce heat to low and cover.

4. Simmer for 40-45 minutes or until water is absorbed.

5. Let stand covered for 10 minutes, then fluff with a fork.

For the lentils:

1. Rinse lentils and check for any debris.

2. Place 1/2 cup lentils in a pot with 1.5 cups water.

3. Bring to a boil, then reduce heat to simmer.

4. Cook for 20-25 minutes until tender but not mushy.

5. Drain any excess water.

For the final dish:

1. Heat olive oil in a small pan over medium heat.

2. Add minced garlic and sauté for 30 seconds until fragrant.

3. Add cooked lentils and rice to the pan, along with cumin and coriander.

4. Stir gently to combine and heat through for 2-3 minutes.

5. Season with salt and black pepper to taste.

6. For the yogurt sauce: Mix Greek yogurt with a pinch of salt and pepper.

7. Transfer the lentil-rice mixture to a serving bowl.

8. Top with a dollop of seasoned yogurt sauce.

9. Garnish with fresh parsley if desired.

Note: For extra flavor, you can also add caramelized onions or a squeeze of lemon juice.