1 Fatfree broth or water
3/4 cup Dried lentils
1/2 Onion, chopped
3 Cloves garlic, minced
1/4 tsp Groung ginger
1/2 tsp Turmeric
2 To 3 tsp curry powder,
To taste
1 cup Brown rice
4 cup Water
2 Fatfree vegetable cubes
1 Salt to taste
1/2 cup Raisins or currants
1/4 cup Sunflower seeds (use less or
Omit to lower fat)
1 Large, tart apple, or
2 Medium, diced
GARNISH
1 cup Plain/lowfat yogurt
1/4 cup Raisins or chutney


Heat the fatfree broth/water in a heavy-bottommed soup pot, 2-quart saucepan, or Dutch oven and saute the onion with 1 clove of the garlic until it begins to turn translucent. Add the ginger, turmeric, and curry powder and saute for a few minutes longer. Add more broth/water, if necessary, and the rice, and saute for 2 minutes. Add the lentils, water, bouillon cubes, remaining garlic, raisins, and sunflower seeds and bring to a boil. Cover, reduce the heat, and simmer for 25 mins. Add the apples and simmer, covered, for another 10 to 15 minutes, or until the water is absorbed. Serve topped with yogurt and the additional raisins.