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#1
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brown rice and lentils
This is a staple of vegetarian diets, and I love it. The easiest way
to do it is to bring the lentils and rice to a boil, then let it set overnight. It will swell a little and be partially cooked. This reduces cooking time by about half. I cook my rice and lentils in a microwave and cook until they are tender, stirring a few times which takes about 10 min. I like the mixture so that most of the water gets absorbed or boils off and the liquid turns brown from the lentils mostly. Then I add a little sugar-free syrup to the top. They make a very inexpensive, low sodium, high fiber, high protein (for vegetables high protein at any rate), low-fat and low calorie staple. Brown rice has 150 cal per 1/4 cup dry, and the lentils are 80 cal per 1/4 cup dry according to my package, although I have seen the same 1/4 cup serving listed as 150 cal. I'm not sure why the discrepancy since lentils look pretty much alike. Garbanzo beans are another favorite of vegetarians because of their protein and slightly higher fat content along with high fiber. They are fine, but require longer cooking times similar to most other dried beans. Since the cooking time is so long...about 1.5 hours even after an over-night soak, you have to plan a little more to make these. I like to add some to the top of my salads or other dishes. dkw |
#2
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brown rice and lentils
" of http://groups.google.com wrote:
This is a staple of vegetarian diets, and I love it. The easiest way to do it is to bring the lentils and rice to a boil, then let it set overnight. It will swell a little and be partially cooked. This reduces cooking time by about half. I cook my rice and lentils in a microwave and cook until they are tender, stirring a few times which takes about 10 min. I like the mixture so that most of the water gets absorbed or boils off and the liquid turns brown from the lentils mostly If you like that, then here's one of my favourite dishes for you to try. This is really a khichiri, an Indian lentil and rice dish, not a kedgeree smoked fish and rice dish. Red Lentil & Avocado Kedgeree 8oz red split lentils 8oz basmati rice 1oz butter or margarine 1 bunch spring onions (scallions) 1 tsp ground cumin 1.5 pints veg stock 2 bay leaves 1 stick cinnamon 4 cloves Salt & pepper 1 avocado 2 tbsps fresh coriander juice of 1 lemon Rinse the rice and lentils. Place in a bowl and cover with lots of cold water. Soak for 15 minutes, then drain. Chop the spring onions. Fry them for 3 minutes in the butter or margarine. Add the bay leaves, cumin, cinnamon stick, cloves, salt and pepper. Stir the rice and lentil mixture into the onion and spices and cook for 1 minute, then add the stock. Bring to the boil, then simmer for 15 minutes (tends to stick so use microwave). Should be light, dry and fluffy. Halve and peel the avocado; dice the flesh into small cubes. Toss in lemon juice and add to the lentil mixture. (Fresh lemon juice is worth the effort in this recipe.) Cook very briefly, just to warm up the avocado. Remove the whole spices, stir in the coriander and serve. Serves 4 Asparagus variation: Take 1 bunch of asparagus, chop into bite size pieces. Steam the asparagus, then add to the cooked lentil mixture instead of the avocado. Verdict was OK, and I shall have the asparagus version again while dieting, but the avocado version is considerably better. Garbanzo beans are another favorite of vegetarians because of their protein and slightly higher fat content along with high fiber. They are fine, but require longer cooking times similar to most other dried beans. Since the cooking time is so long...about 1.5 hours even after an over-night soak, you have to plan a little more to make these. I like to add some to the top of my salads or other dishes. dkw Can you only get dried garbanzo beans and not tinned? Here tinned work out about twice as expensive as dried, but that's a price I find well worth paying for the convenience of open tin, use contents immediately. Here's a good recipe using chick peas (=garbanzo beans) Chilli Spiced Cabbage 2 tbsp soy sauce 2 tbsp lemon juice 2 red chillies 1 inch piece ginger root 1 clove garlic 1 red pepper 8oz button mushrooms 12oz cabbage 4 oz chick peas (cooked weight) 1 tbsp sesame seeds 1 tbsp sunflower seeds Halve the mushrooms and cook in a small amount of water for 2 minutes. Chop the spinach, add to the pan and cook for a further 3 minutes. Chop the chillies. Peel and grate the ginger. Crush the garlic. Add to pan with the chick peas and cook for 5 minutes. Finely slice the red pepper. Add to pan with lemon juice and soy sauce. Toast the sesame seeds and sunflower seeds. Sprinkle over before serving. Serves 2 Dieters need to not have the seeds and eat less than half of this. -- Those who are mentally and emotionally healthy are those who have learned when to say yes, when to say no and when to say whoopee. W.S. Krabill Steph Peters delete invalid from lid Tatting, lace & stitching page http://www.sandbenders.demon.co.uk/index.htm |
#3
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brown rice and lentils
On Jan 7, 4:25*pm, Steph Peters
wrote: " ofhttp://groups.google.comwrote: This is a staple of vegetarian diets, and I love it. The easiest way to do it is to bring the lentils and rice to a boil, then let it set overnight. It will swell a little and be partially cooked. This reduces cooking time by about half. I cook my rice and lentils in a microwave and cook until they are tender, stirring a few times which takes about 10 min. I like the mixture so that most of the water gets absorbed or boils off and the liquid turns brown from the lentils mostly If you like that, then here's one of my favourite dishes for you to try. * This is really a khichiri, an Indian lentil and rice dish, not a kedgeree smoked fish and rice dish. Red Lentil & Avocado Kedgeree 8oz red split lentils * 8oz basmati rice 1oz butter or margarine 1 bunch spring onions (scallions) 1 tsp ground cumin * * * 1.5 pints veg stock 2 bay leaves * * 1 stick cinnamon 4 cloves * * * * Salt & pepper 1 avocado * * * 2 tbsps fresh coriander juice of 1 lemon * * * * Rinse the rice and lentils. *Place in a bowl and cover with lots of cold water. *Soak for 15 minutes, then drain. Chop the spring onions. *Fry them for 3 minutes in the butter or margarine. Add the bay leaves, cumin, cinnamon stick, cloves, salt and pepper. *Stir the rice and lentil mixture into the onion and spices and cook for 1 minute, then add the stock. *Bring to the boil, then simmer for 15 minutes (tends to stick so use microwave). *Should be light, dry and fluffy. Halve and peel the avocado; dice the flesh into small cubes. *Toss in lemon juice and add to the lentil mixture. *(Fresh lemon juice is worth the effort in this recipe.) Cook very briefly, just to warm up the avocado. *Remove the whole spices, stir in the coriander and serve. Serves 4 Asparagus variation: Take 1 bunch of asparagus, chop into bite size pieces. *Steam the asparagus, then add to the cooked lentil mixture instead of the avocado. Verdict was OK, and I shall have the asparagus version again while dieting, but the avocado version is considerably better. Garbanzo beans are another favorite of vegetarians because of their protein and slightly higher fat content along with high fiber. They are fine, but require longer cooking times similar to most other dried beans. Since the cooking time is so long...about 1.5 hours even after an over-night soak, you have to plan a little more to make these. I like to add some to the top of my salads or other dishes. dkw Can you only get dried garbanzo beans and not tinned? *Here tinned work out about twice as expensive as dried, but that's a price I find well worth paying for the convenience of open tin, use contents immediately. Here's a good recipe using chick peas (=garbanzo beans) Chilli Spiced Cabbage 2 tbsp soy sauce 2 tbsp lemon juice 2 red chillies * 1 inch piece ginger root 1 clove garlic * 1 red pepper * * 8oz button mushrooms 12oz cabbage 4 oz chick peas (cooked weight) 1 tbsp sesame seeds * * 1 tbsp sunflower seeds Halve the mushrooms and cook in a small amount of water for 2 minutes. *Chop the spinach, add to the pan and cook for a further 3 minutes. * Chop the chillies. *Peel and grate the ginger. *Crush the garlic. *Add to pan with the chick peas and cook for 5 minutes. *Finely slice the red pepper. * *Add to pan with lemon juice and soy sauce. Toast the sesame seeds and sunflower seeds. *Sprinkle over before serving. Serves 2 Dieters need to not have the seeds and eat less than half of this. -- Those who are mentally and emotionally healthy are those who have learned when to say yes, when to say no and when to say whoopee. W.S. Krabill Steph Peters delete invalid from Tatting, lace & stitching page http://www.sandbenders.demon.co.uk/index.htm Sounds great. I have made versions of these recipes. I love the strong curry and jalapenos especially. I use horseradish, cinnamon, onions, garlic, jalapnos and ginger as well. A while back I tried a plain habanero pepper and that ended my pepper craze for a time though. I get into routines (ruts?) with my cooking (basically microwaving) and eating. Right now it seems to be steel cut oats, brown rice and lentils, a few raw, plain vegetables esp. cabbage, carrots, celery, broccoli, and some cranberries and blueberries added to my oatmeal. I do buy the Fiber One original and use that plus the puffed whole wheat and fat-free milk for breakfast. Adding the meringes (aka marshmallow/schaumtorte) thing I concoct completely describes my entire menu for the past few weeks, with diet soda, chai tea thrown in for a buzz. Right now I have brown rice and lentils heating up in the slow cooker, and my oats preboiled and soaking for lunch. I am drawn to basic, simple, uncomplicated food. dkw |
#4
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brown rice and lentils
" of http://groups.google.com wrote:
Sounds great. I have made versions of these recipes. I love the strong curry and jalapenos especially. I use horseradish, cinnamon, onions, garlic, jalapnos and ginger as well. A while back I tried a plain habanero pepper and that ended my pepper craze for a time though. I get into routines (ruts?) with my cooking (basically microwaving) and eating. Right now it seems to be steel cut oats, brown rice and lentils, a few raw, plain vegetables esp. cabbage, carrots, celery, broccoli, and some cranberries and blueberries added to my oatmeal. I do buy the Fiber One original and use that plus the puffed whole wheat and fat-free milk for breakfast. Adding the meringes (aka marshmallow/schaumtorte) thing I concoct completely describes my entire menu for the past few weeks, with diet soda, chai tea thrown in for a buzz. Right now I have brown rice and lentils heating up in the slow cooker, and my oats preboiled and soaking for lunch. I am drawn to basic, simple, uncomplicated food. dkw Sounds like we are almost opposites in taste. I love cooking, and your oatmeal with fruits and plain vegetables would be a nightmare for me. I have simple things for breakfast, a big bowl of fruit, crispbread, bran flakes, yogurt and so on but not oatmeal because I don't like it. Lunch, eaten at work, is a big bowl of salad - but fancy salad. This week I made Red Hot Coleslaw - red cabbage, red onion and grated turnip with spicy chilli dressing. I have something else with the salad for protein, like beans or (vegetarian) sushi, and I snack on more fruit during the day. Dinner involves cooking. I've worked up low fat versions of dishes like mushroom stroganov, Thai curry with tofu, stir-fried vegetables with black pepper sauce; also vegetable soups with home made bread rolls are a favourite. I eat much smaller portions than I used to, and avoid all the little extras that add to the calorie count like parmesan cheese on pasta dishes, adding nut or seed toppings, seeds in bread rolls and butter on them. I love to cook, and doing it in a more healthy way is a good challenge. Steph 238/158/119 |
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