INGREDIENTS |
- 1 tbsp vegetable oil
- 2 finely chopped large onions
- 4 crushed garlic cloves
- ½ cup long-grain rice, rinsed and drained
- 3 cups water
- 2 cups cooked lentils
- 1 tsp salt
- ¼ tsp allspice
- ¼ tsp black pepper
- ½ tsp cumin
- 1 cup macaroni shells
Red Sauce
- 400g tomato sauce
- ¼ cup water
- 1 tsp salt
- ¼ tsp allspice
- ½ tsp hot pepper
- 2 tbsp finely chopped parsley leaves
NUTRITIONAL VALUE |
per serving
- Energy 400 cal
- Fat 5g
- Protein 16g
- Cholesterol 0
- Carbohydrate 73g
- Fiber 12g
Rich in fiber, folate and manganese and contains lycopene and tannins!
PREPARATION |
1. Heat oil, add onions and stir-fry until lightly browned.
2. Add garlic and stir for 1 minute.
3. Remove half of the onions and garlic.
4. Add rice and half of water to the onions and garlic in the pot. Bring to a boil, cover and simmer over low heat for 10 minutes.
5. Add lentils, seasoning, macaroni and remaining water, stir softly and simmer over low heat for 15 minutes.
6. In a separate pot, put the remaining quantity of onions and garlic.
7. Place over heat. Add all ingredients of the red sauce. Mix well. Bring to a boil over high heat. Cover and simmer over low heat until thick.
8. Divide into 4 equal-sized portions. Serve hot with the red sauce.
TIP If lentils were uncooked, start by boiling ¾ cup of dried lentils. It is preferable to use brown macaroni and brown rice because they are rich in fiber and vitamins.
SEE ALSO |
