Harvest Health Foods
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Rice Pilaf with Lentils
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Authored By: Catherine A. Brorby, Author of Making the Most of Your Food Allergies
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I have tried making this pilaf by cooking the rice and lentils together, but I prefer the flavor when they are cooked separately and then combined.
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Diet Types: Dairy Free, Gluten Free, Wheat Free
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Ingredients:
2-3 tablespoons canola oil1 medium carrot, shredded1/2 cup chopped onion1/2 teaspoon Sea Salt1 bay leaf1 cup short grain brown rice2 cups chicken broth or water2/3 cup lentils1/2 teaspoon Sea Salt
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Heat the oil in a heavy-bottomed saucepan over medium heat. Add the carrot, onion and bay leaf and cook until lightly browned, stirring occasionally. Add the rice and salt and stir to combine with the vegetables. Cook for another minute. Add the stock or water, raise heat, and bring to a boil. Cover, reduce heat and simmer over low heat for 45 minutes. Check the rice to see if it is tender and the liquid is absorbed. Add more liquid and continue to simmer if necessary. While the rice is cooking, start the lentils. Bring water to a boil in another pan, add salt and lentils and simmer uncovered over medium heat until tender, about 20-30 minutes. Drain, set aside, keeping warm until rice is done. When the rice is done, let it sit and continue to steam for 10-15 minutes. Gently stir in lentils and serve. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 373
Calories from Fat 97
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% Daily Value*
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| | Total Fat 11g | 17% | | | Saturated Fat 1g | 5% | | | Mono Fat 6g | | | | Poly Fat 3g | | | | Sodium 595mg | 25% | | | Total Carbs 58g | 19% | | | Dietary Fiber 6g | 24% | | | Protein 12g | | | | Iron | 23% | | | Calcium | 4% | | | Vitamin C | 4% | | | Vitamin E | 11% | | | Vitamin A | 43% | | | Vitamin B-6 | 20% | | | Pantothenic acid | 9% | | | Niacin | 14% | | | Riboflavin | 6% | | | Thiamin | 27% | | | Folate | 20% | | | Selenium | 5% | | | Manganese | 115% | | | Copper | 30% | | | Zinc | 15% | | | Potassium | 11% | | | Phosphorus | 23% | | | Magnesium | 24% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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