Healthy Approach

One of the simplest ways to start eating better and improve your health is to cut down on animal protein and replace it with plant protein. My protein of choice is brown or green lentils—they’re that this recipe will change your mind. A tip to make seemingly bland healthy food more and spices. Cooking lentils and rice in one pot makes this dish a complete meal and a snap to make.

This is really one of my favorite dishes

When nourishing food is seasoned to discover that developing better eating habits doesn’t have to remain an impossible dream.

ABOUT THE COLUMNIST

Marie Gonzalez is the mastermind behind Kitchen Revolution, a company specializing in plant-based cooking classes. She graduated from New York’s Natural Gourmet Institute and completed Cornell University’s Plant-based Nutrition program. Head to www.kitchenrevolution. ph to read about her advocacy.

BY MARIE GONZALEZ

simply omit them and add another tablespoon of cumin. If you’re using ground seeds, you don’t need to toast them in oil. Just add them in with the onions.

SPICED LENTILS AND RICE WITH CARAMELIZED ONIONS

Makes 5 cups Prep Time 15 minutes Cooking Time 30 to 35 minutes

¾ cup dried brown or green lentils ¾ cup brown rice ½ teaspoon coarse salt, plus more to season 1 cup fresh cilantro (wansoy) or parsley, minced (optional), to garnish pepper

FOR THE CARAMELIZED ONIONS

2 tablespoons extra virgin olive oil 2 tablespoons whole coriander seeds 1 tablespoon whole cumin seeds 4 cups red or white onions, sliced into thin half-moons 1½ teaspoons coarse salt ½ teaspoon black pepper 6 cloves garlic, sliced thinly (optional)

1 Rinse lentils and brown rice together in a sieve under running water. Drain and place in a medium saucepan. Add 3 cups water and ½ teaspoon salt. Bring to a boil over high heat, then decrease heat to medium-low to simmer, partially covered, until cooked and no water remains in the pot, about 30 to 35 minutes. Do not stir. (Alternatively, you can cook the lentils and rice in a rice cooker.) Remove from heat and set aside, covered, for at least 10 minutes. 2 Meanwhile, make the caramelized onions: Heat olive oil in a large skillet over medium-high heat. Add coriander and cumin seeds; let them sizzle and pop until toasty, about 30 to 60 seconds. Mix in onions, salt, and pepper. Decrease heat to medium-low and cook until caramelized, stirring occasionally, about 15 to 20 minutes. If the onions start sticking to the pan, add 1 to 2 tablespoons water and scrape up the brown bits. Add garlic and cook for another 2 minutes. Remove from heat. Set aside ¼ cup of the caramelized onions. 3 Add caramelized onions into lentil mixture and mix. Add cilantro. Season to taste with salt and pepper. 4 Top with remaining caramelized onions and garnish with more cilantro, if desired.