- 1 c. uncooked brown rice
- ¼ c. balsamic vinegar
- 4 T olive oil
- 2 T capers, chopped
- 1 T fresh thyme, or ½ tsp dried
- ¼ tsp salt
- ½ tsp ground pepper
- 1 c. green beans cut into 1” pieces
- ½ c. dried brown lentil, rinsed
- 3 tomatoes, diced
- 2 yellow peppers, diced
- Cook the rice: In a microwave bowl with a cover, place the brown rice and canola oil. Pour 2 cups of boiling water over top. Cover and microwave on high for 12 minutes and then at 50% power for 20 minutes. Check that the rice is tender. If more cooking is required, microwave in 2 minute intervals at 50% power.
- Meanwhile, in a small bowl, mix together the vinegar, oil, capers, thyme, salt and pepper. Set aside.
- In a large saucepan, bowl 8 cups of water.
- Add green beans and cook for 2 minutes.
- Remove the beans with a slotted spoon into a colander and rinse with cold water.
- Add the rinsed lentils to the cooking water.
- Cook the lentils for 25 minutes or until tender.
- Turn off heat and allow lentils to stand 5 minutes before draining.
- In a large serving bowl, put the cooked lentils, the cooked rice and ¼ cup of the vinaigrette.
- Cool for about 25 minutes with occasional stirring before adding the remaining vinaigrette, green beans, tomato, and yellow pepper.
- Serve
Preparation: 90 minutes
Serves 4
Low cal, low fat and
good source of fiber and protein..
email AmandasKitchen@yahoo.ca
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Page last updated: May 25, 2000
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