An Earthy Salad

White rice is nice, but brown rice has a chewy texture and a richer, nuttier taste. Brown rice is a good source of vitamin E, fiber and carbohydrates. Combined with lentils, it makes a flavorful salad rich in vitamins and nutrients.

I prefer steaming brown rice in my electric steamer to cooking it on the stove top. It may take a little longer, but it always produces perfect rice. Keep an eye on the lentils so they don’t overcook and get mushy. They should retain their shape yet be tender. You may have to add a bit more water during cooking.

This salad will develop flavor on standing. You may want to make it ahead and refrigerate it for an hour or so. I like it for lunch or a light dinner along with crusty French bread.

Donna Deane’s book “Low Fat Kitchen” includes more than 100 recipes created especially for this column. To order, call (800) 246-4042. The price is $20.45, including shipping and sales tax.

Brown Rice With Lentils

Active Work Time: 20 minutes * Total Preparation Time: 1 hour

1 cup brown rice

Water

1 cup green lentils

1 cup chopped onion

2 cloves garlic, minced

Nonstick cooking spray

1 cup diced carrots

1/2 pound mushrooms, diced

1 tomato, chopped

3 green onions, chopped

Juice of 1/2 lemon

1/3 cup chopped cilantro

1 teaspoon salt

* Place rice in steamer with 1 1/4 cups water. Cover and steam until rice is tender and water absorbed, 55 minutes to 1 hour. (Or place rice in saucepan with 2 cups water, bring to boil, cover and simmer over low heat until rice is tender, about 45 minutes.)

* Combine lentils and 2 cups water in saucepan. Heat to boiling, reduce heat and simmer until lentils are tender, 30 to 35 minutes. Add more water toward end of cooking, if necessary. Drain and set aside.

* Saute onion and garlic in skillet sprayed with nonstick cooking spray over medium-low heat until tender, 2 to 3 minutes. Stir in carrots and 1/2 cup water. Bring to simmer, cover, and cook until carrots are just tender, about 5 minutes. Stir in mushrooms. Cook and stir about 1 minute.

* Combine rice and lentils in serving bowl. Stir in onion mixture, then tomato, green onions, lemon juice and cilantro. Season with salt.

About 7 cups. Each (1-cup) serving: 237 calories; 368 mg sodium; 0 cholesterol; 1 gram fat; 47 grams carbohydrates; 12 grams protein; 2.53 grams fiber.