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  • Writer's pictureCRAIG BRYAN

Healthy Recipe, Kale, Brown Rice and Lentils

For a different flavor and even more fiber and protein, try quinoa in place of the brown rice; quinoa (pronounced KEEN-wah) is a grain native to South America. From the US Department of Health & Human Services.


For lentils and kale:

· 1 C brown lentils, rinsed

· ¼ tsp salt

· ⅛ tsp ground black pepper

· 4 C kale, with heavy stems removed, rinsed and dried

For brown rice:

· 1 C instant brown rice, uncooked (for quinoa, follow cooking instructions on box)

· ¼ tsp salt

· ½ tsp dried basil

For onion:

· 2 Tbsp olive oil

· 2 C onion, diced

· ¼ tsp salt

· ⅛ tsp ground black pepper


1. Rinse lentils thoroughly in a fine wire colander, and remove any stones or debris.

2. In a 4-quart saucepan, cover lentils with 2½ cups of water. Add salt and pepper. Cover, and bring to a boil over high heat. Reduce heat. Simmer for 15 minutes (until adding kale in step 5).

3. In another saucepan, bring 2 cups of water to a boil. Add rice, salt, and basil. Cover, and cook for 10 minutes. Set aside.

4. In a medium sauté pan, warm olive oil over medium heat and add onion, salt, and pepper. Cook and stir until the onion pieces become soft and dark brown (caramelized), but not burnt. If the onions start to stick to the pan, add a few drops of water and scrape the onions loose. Keep cooking until onions are completely caramelized (about 10–15 minutes total). Remove from pan and set aside.

5. After the lentils have cooked for 15 minutes, lightly place the kale on top of the lentils. Do not stir. Cover. The kale will steam while the lentils continue to cook, for another 15 minutes.

6. When the lentils are tender, but not mushy, mix the lentils, kale, and caramelized onions in the sauté pan and stir.

7. To serve, put 1 cup of the lentil mixture, in the form of a ring, on each of four dinner plates. Fill the center of each ring with one-fourth of the brown rice. Serve immediately.

Calories 456

Total fat 9 g

Sat fat 1 g

Cholesterol 0 mg

Sodium 472 mg

Total fiber 19 g

Protein 21 g

Carbs 77 g

Potassium 864 mg

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