olive oil cooking spray

1	small onion, chopped

1	carrot, peeled and diced

2	cloves garlic, minced

3/4	cup (150 g) brown or green lentils, sorted and rinsed

2 1/2

cups (600 ml) canned no-salt, no-fat chicken broth

1

bay leaf

1/2	cup (75 g) converted rice

2	tablespoons (8 g) parsley, chopped

freshly ground pepper

1. Coat a non-stick covered pot with cooking spray. Add the onion, carrot and garlic. Sauté for 3 minutes until the onion is wilted. Add the lentils and broth.
2. Bring to a simmer. Add the bay leaf, and simmer for 15 minutes. Add the rice, bring to a simmer, cover and simmer for 15 minutes. Add the parsley and pepper. Fluff with a fork. Discard the bay leaf before serving.