Diabetic Cooking

Sweet and spicy lentils and rice

Preparation time: 15 minutes. Cooking time: 30 minutes.


  • 3 canned roasted red peppers, packed in water
  • 1/3 cup chopped fresh cilantro
  • 1/4 cup chopped ripe olives
  • 1 tablespoon lemon juice
  • 1/2 to 1 teaspoon curry powder, to taste
  • 2 cloves garlic, minced
  • 3 cups water
  • 1 3/4 cups dried lentils, rinsed
  • 1/2 cup sliced green onions
  • 1/2 cup chopped tomato
  • 1/4 cup prepared chutney
  • 2 tablespoons honey
  • 2 teaspoons dry mustard
  • 3 cups cooked instant rice, cooked without added salt or fat


Chop roasted red peppers. Combine the chopped peppers, cilantro, olives, lemon juice, curry powder, and garlic in small bowl and set aside. Combine water, lentils, and green onions in saucepan; bring to a boil. Cover, reduce heat, and simmer for about 10 minutes. Stir in the tomatoes, chutney, honey, and mustard; simmer, uncovered, for 20 more minutes until the lentils are tender. Place 1/2 cup cooked rice on each serving plate; spoon the lentil mixture evenly over rice. Top with the pepper mixture.

Yield: 6 servings.

Serving size: about 1 cup lentils with 1/2 cup rice.

Nutrition Facts Per Serving:
Calories: 360 calories, Carbohydrates: 70 g, Protein: 18 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 80 mg, Fiber: 9 g

Exchanges per serving: 4 starch, 1 very lean meat. Carbohydrate choices: 4.

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.