Indian Lentils and Rice with Fried Onions
Indian Lentils and Rice with fried onions - Indian inspired, crispy topped
Healthy, because
Even smarter
Nutritional values
Did you know that lentils are a great protein-rich meat substitute? When cooked, they have a high protein value of around nine grams per 100 grams. In combination with cereals, they are even better metabolized by the body.
To enjoy the rice with fried onions purely vegetarian, the honey can be replaced with maple syrup or agave syrup. If you want to avoid frying, you can simply fry the onions in a pan with a tablespoon of olive oil and add them to the dish or cook them in an air fryer.
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 29.1 μg | (49 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 26 μg | (9 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 345 mg | (9 %) | ||
| Calcium | 35 mg | (4 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 7 ozs parboiled rice
- salt
- 7 ozs brown Lentils (precooked)
- 2 parsley
- 2 onions
- 3 Tbsps golden raisin
- peppers
- 4 Tbsps olive oil
- 2 Tbsps White vinegar
- ¼ tsp Cumin
- 1 tsp honey
- 2 Tbsps flour
- 8 ozs Canola oil (For deep frying)
Preparation steps
Cook rice in boiling salted water for about 25 minutes. Meanwhile, drain precooked lentils, rinse in a colander with cold water, and drain again. Wash parsley, shake dry, and chop coarsely. Peel onions and cut into fine rings.
Drain the rice and leave to drain. Mix in a bowl with lentils, parsley, raisins, salt, pepper, oil, vinegar, cumin and honey.
Mix onion rings with flour in a bowl. In a saucepan or deep fryer, heat canola oil to approx. 170 °C / 325 ˚F.
Shake off excess flour. Fry onion rings in hot oil for 4-5 minutes until golden brown. Drain on paper towels.
Divide rice mixture among bowls, top rice with fried onions and serve.
