Lebanese Lentil-and-Rice Pilaf with Blackened Onions

Vegetarian
Gluten Free
Health score
48%
Lebanese Lentil-and-Rice Pilaf with Blackened Onions
45 min.
4
464kcal

Suggestions


Discover the vibrant flavors of the Middle East with our Lebanese Lentil-and-Rice Pilaf with Blackened Onions. This delightful dish is not only vegetarian and gluten-free, but it also brings a wholesome balance of nutrients to your table. Perfect for a hearty lunch or as a side dish for dinner, this pilaf is a celebration of textures and tastes that will leave your taste buds dancing.

Imagine the aromatic blend of ground allspice and cumin wafting through your kitchen as you sauté fresh onions and garlic. The earthy lentils and fluffy long-grain rice come together in a savory vegetable broth, creating a comforting base that is both satisfying and nourishing. Topped with beautifully blackened onions, this dish adds a smoky depth that elevates the entire experience.

To complete your meal, serve it alongside fresh tomatoes and crisp cucumber, adding a refreshing crunch that perfectly complements the warm pilaf. A dollop of creamy yogurt and a sprinkle of fresh mint not only enhance the flavors but also provide a beautiful presentation that is sure to impress your guests.

Ready in just 45 minutes, this Lebanese Lentil-and-Rice Pilaf is an ideal choice for those seeking a quick yet delicious meal. Whether you're looking to impress at a dinner party or simply enjoy a cozy night in, this recipe is sure to become a favorite in your culinary repertoire.

Ingredients

  • 0.5 teaspoon ground allspice 
  • servings yogurt plain
  • servings mint leaves fresh chopped
  • 0.8 cup rice long-grain white
  •  garlic clove minced
  • large onion sliced
  • teaspoons ground cumin 
  • 28 ounce vegetable stock canned
  • 0.8 cup lentils dried picked over rinsed
  • medium onion chopped
  • 0.8 teaspoon ground cinnamon 
  •  tomatoes quartered
  •  cucumber peeled cut into rounds
  • tablespoons olive oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat 2 tablespoons oil in large saucepan over medium-high heat.
  2. Add chopped onion and next 4 ingredients; sauté until onion softens, about 4 minutes.
  3. Add broth and lentils; bring to boil. Reduce heat to medium-low and simmer, covered, 10 minutes. Stir in rice; return to boil. Reduce heat to medium-low; cover and cook until liquid is absorbed and rice and lentils are tender, about 15 minutes longer.
  4. Meanwhile, heat 2 tablespoons oil in heavy large skillet over medium-high heat.
  5. Add sliced onions; sauté until soft and beginning to blacken, about 20 minutes.
  6. Season pilaf to taste with salt and pepper.
  7. Transfer to plates; top with blackened onions.
  8. Place tomatoes and cucumber alongside. Top pilaf with dollop of yogurt.
  9. Sprinkle with mint.

Nutrition Facts

Calories464kcal
Protein12.39%
Fat29.31%
Carbs58.3%

Properties

Glycemic Index
77.95
Glycemic Load
23.94
Inflammation Score
-9
Nutrition Score
23.28304337702%

Flavonoids

Catechin
0.13mg
Eriodictyol
0.31mg
Hesperetin
0.1mg
Naringenin
0.63mg
Apigenin
0.08mg
Luteolin
0.16mg
Isorhamnetin
5.14mg
Kaempferol
0.76mg
Myricetin
0.19mg
Quercetin
21.38mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:463.97kcal
23.2%
Fat:15.32g
23.57%
Saturated Fat:2.18g
13.61%
Carbohydrates:68.55g
22.85%
Net Carbohydrates:53.26g
19.37%
Sugar:10.37g
11.52%
Cholesterol:0.13mg
0.04%
Sodium:811.24mg
35.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.57g
29.13%
Manganese:1.3mg
65.2%
Fiber:15.29g
61.16%
Folate:220.52µg
55.13%
Vitamin C:25.42mg
30.81%
Vitamin B1:0.46mg
30.35%
Phosphorus:280.5mg
28.05%
Vitamin A:1320.05IU
26.4%
Vitamin B6:0.52mg
26.07%
Potassium:892.48mg
25.5%
Iron:4.5mg
25.01%
Vitamin K:23.57µg
22.45%
Magnesium:87.69mg
21.92%
Copper:0.43mg
21.61%
Vitamin E:2.82mg
18.77%
Zinc:2.66mg
17.72%
Vitamin B5:1.53mg
15.32%
Selenium:9.23µg
13.18%
Vitamin B3:2.28mg
11.39%
Vitamin B2:0.17mg
9.83%
Calcium:95.75mg
9.57%
Source:Epicurious