Spiced Lentils and Wild Rice with Crispy Onions
Discover a delightful blend of flavors in this Spiced Lentils and Wild Rice with Crispy Onions, inspired by the traditional Middle Eastern dish Koshari. Bursting with nutrients and vibrant colors, this satisfying meal elevates simple ingredients into a feast for the senses. The hearty combination of earthy lentils and nutty wild rice is perfectly complemented by a tangy tomato sauce, enriched with aromatic spices. Topped with golden, crispy onions, this recipe offers both vegetarian and vegan options, making it a versatile dish for any occasion. Enjoy it as a warm, comforting main course or as a flavorful side that will impress friends and family alike. This recipe yields 10 delicious side servings or 6 hearty main servings.
N/A
Servings
290
Calories
14
Ingredients
Ingredients
olive oil
4 (teaspoons)
yellow onion
1 (finely chopped, plus 1 thinly sliced)
garlic
6 (cloves, minced)
tomato sauce
1.5 (cups)
white vinegar
3 (tablespoons)
red pepper flakes
0.5 (teaspoon)
salt
0.75 (teaspoon)
water
1.75 (cups)
wild rice
0.67 (cup)
cumin
0.75 (teaspoon)
cinnamon
0.5 (teaspoon)
chicken stock or broth
2 (cups)
brown lentils or French green lentils
1 (cup, picked over, rinsed and drained)
fresh cilantro or flat-leaf Italian parsley
to taste (for garnish)
Instructions
1
In a non-aluminum saucepan, heat 2 teaspoons of olive oil over medium heat. Add the finely chopped onion and sauté for 6 minutes until soft and lightly golden. Stir in the minced garlic and continue to sauté for 1 additional minute, being careful not to brown the garlic.
2
Add the tomato sauce, white vinegar, red pepper flakes, and 1/4 teaspoon of salt to the saucepan. Allow the mixture to come to a gentle bubble, then reduce the heat to low. Simmer the sauce for 5 minutes and then remove from heat, setting aside.
3
In a separate saucepan, bring 1 3/4 cups of water to a boil. Stir in 2/3 cup of wild rice and 1/4 teaspoon of salt. Lower the heat, cover, and let simmer until the water is absorbed and the rice is tender, which will take about 45 minutes.
4
In another pan, heat 1 tablespoon of olive oil over medium heat. Add the additional chopped onion and sauté until soft and lightly golden, approximately 6 minutes. Stir in the minced garlic, cumin, and cinnamon, then cook for 1 minute more, avoiding browning the garlic.
5
Pour in the chicken stock or broth, and add 1 cup of rinsed lentils along with the remaining 1/2 teaspoon salt. Bring the mixture to a high boil, then reduce the heat to low, covering partially. Simmer until the lentils are tender yet firm, roughly 30 minutes.
6
As the lentils and rice cook, heat the remaining 1 tablespoon of olive oil in a nonstick frying pan over medium heat. Add the thinly sliced onion, sautéing until it turns brown and crispy, which should take about 30 minutes. Stir occasionally to prevent burning.
7
To serve, gently reheat the tomato sauce over medium heat. On a large serving platter, layer the cooked lentils first, followed by the wild rice. Pour the warm tomato sauce over the rice layer and finish by topping it with the crispy onion rings. Garnish the dish with chopped cilantro or flat-leaf parsley before serving for a burst of freshness.
Nutrition Information
6g
Fat
44g
Carbs
12g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the inspiration for this Spiced Lentils and Wild Rice recipe?
This recipe is inspired by the traditional Middle Eastern dish known as Koshari, featuring earthy lentils, rice, and a tangy tomato sauce.
How many servings does this recipe yield?
This recipe yields 10 side servings or 6 hearty main servings.
Is this dish suitable for vegans and vegetarians?
Yes, this recipe is vegetarian and can be made vegan by using vegetable broth instead of chicken stock.
What types of lentils are recommended for this dish?
The recipe suggests using brown lentils or French green lentils, which should be picked over, rinsed, and drained.
What kind of rice is used in this recipe?
This recipe uses wild rice to provide a nutty flavor and hearty texture.
How many calories are in a serving of this dish?
Each serving contains approximately 290 calories.
What is the protein content per serving?
This dish provides 12g of protein per serving.
How long does it take to cook the wild rice?
The wild rice needs to simmer for approximately 45 minutes until the water is absorbed and the rice is tender.
How do you make the onions crispy for the topping?
Thinly slice the onion and sauté it in olive oil in a nonstick frying pan over medium heat for about 30 minutes until brown and crispy.
What ingredients are in the tangy tomato sauce?
The sauce consists of olive oil, finely chopped onion, minced garlic, tomato sauce, white vinegar, red pepper flakes, and salt.
What spices are added to the lentil mixture?
The lentils are seasoned with cumin and cinnamon to provide an aromatic Middle Eastern flavor profile.
How much garlic is required for this recipe?
The recipe calls for 6 cloves of minced garlic, divided between the tomato sauce and the lentil mixture.
Is this recipe considered a healthy option?
Yes, it is tagged as healthy, diet-friendly, and nutrient-dense with 4g of fiber per serving.
Can I use chicken broth or must I use water for the lentils?
The lentils should be cooked in 2 cups of chicken stock or broth for added flavor.
How should the dish be assembled for serving?
Layer the cooked lentils first on a platter, then the wild rice, pour the warm tomato sauce over the rice, and top with crispy onion rings.
What are the recommended garnishes?
Garnish the dish with fresh chopped cilantro or flat-leaf Italian parsley.
How much fat is in one serving?
There are 6g of fat per serving in this recipe.
What is the carbohydrate count for this meal?
There are 44g of carbohydrates per serving.
Should the garlic be browned during the sautéing process?
No, you should be careful not to brown the garlic; it only needs about 1 minute of sautéing to become fragrant.
What kind of pan is best for the crispy onions?
A nonstick frying pan is recommended for sautéing the onions to ensure they become brown and crispy without sticking.
What is the total number of ingredients needed?
There are 14 ingredients in total for this recipe.
Is there any vinegar in this recipe?
Yes, 3 tablespoons of white vinegar are used in the tomato sauce to give it a tangy kick.
How long should the tomato sauce simmer?
The tomato sauce should be simmered on low heat for 5 minutes.
What type of onions should I buy?
The recipe specifically calls for yellow onions.
Does the recipe contain any spicy elements?
Yes, it includes 1/2 teaspoon of red pepper flakes in the sauce and is tagged as a spicy dish.
How much water is needed to cook the wild rice?
You will need 1 3/4 cups of water for 2/3 cup of wild rice.
Can I prepare the tomato sauce in an aluminum pan?
The instructions recommend using a non-aluminum saucepan for heating the olive oil and preparing the tomato sauce.
What texture should the lentils have when finished?
The lentils should be simmered until they are tender yet still firm, which takes roughly 30 minutes.
Is this a one-dish meal?
Yes, it is tagged as a 'one dish meal' because it combines grains, legumes, and vegetables into a complete serving.
How much salt is used in total across all components?
The recipe uses 3/4 teaspoon of salt in total, divided between the sauce, the rice, and the lentils.