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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Middle Eastern >> Rest Middle Eastern

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Sauté onions in olive oil until onions are golden. | 2. Set aside. | 3. Bring 1 ½ cup water to a boil. | 4. Add the hard red winter wheat berries, stir, cover, reduce heat and simmer for 45 minutes. | 5. Add more water if necessary. | 6. After 45 minutes, add wild rice, green lentils and 2 ½ cups water. | 7. Stir, cover, and simmer for 20 minutes. | 8. After 20 minutes, add red lentils, mung beans, half the onions, all the spices, and 1 ¼ cup water. | 9. Stir, cover, and simmer for 25 minutes. | 10. Serve over a bed of onions, garnish with yogurt, cucumber, green onion and mint. | 11. Serve with pita bread. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
onion	3		sliced	192.0	44.832	5.28	0.48
garlic	5	cloves	minced	22.35	4.959	0.9540000000000001	0.075
olive oil	2	tablespoons		238.68	0.0	0.0	27.0
hard red wheat berry	1/4	cup		-	-	-	-
wild rice	1	cup		571.2	119.84	23.568	1.7280000000000002
green lentil	1/4	cup		-	-	-	-
red lentil	1/4	cup		171.84	30.288	11.4768	1.0416
mung bean	1/4	cup		7.8	1.5444	0.7904	0.0468
water	5 1/4	cups	divided	0.0	0.0	0.0	0.0
salt	1	teaspoon		-	-	-	-
pepper	1	teaspoon		5.773	1.4708	0.239	0.075
turmeric	1	teaspoon		9.36	2.0142	0.2904	0.0975
cayenne	1/2	teaspoon		2.862	0.5097	0.1081	0.1554
plain yogurt	1/2	cup		-	-	-	-
cucumber	1		chopped	18.96	3.4128	0.9322	0.2528
green onion	1	bunch	chopped	-	-	-	-
mint	1	tablespoon		2.508	0.4794	0.1875	0.0416

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.