Lentil and Rice Pilaf

Vegetarian
Gluten Free
Health score
31%
Lentil and Rice Pilaf
45 min.
6
301kcal

Suggestions


If you're looking for a delightful and wholesome dish that's both vegetarian and gluten-free, look no further than this hearty Lentil and Rice Pilaf. This savory recipe combines the rich earthiness of lentils with the delicate texture of long-grain rice, resulting in a meal that's not only satisfying but also bursting with flavor. With a preparation time of just 45 minutes, you can create a culinary masterpiece perfect for any occasion – whether it's a side dish for a family gathering, an elegant starter for a special dinner, or even a healthy snack to enjoy during the week.

The star ingredients of this pilaf are hulled small French green or brown lentils, which are renowned for their unique taste and nutritional benefits. Cooked to perfection with a medley of aromatic spices, including cumin and garlic, this dish will transport your taste buds to exotic locales. The addition of caramelized onions adds a sweet depth, while the yogurt sauce served alongside brings a refreshing creaminess that perfectly complements the spiced flavors of the pilaf.

Not only is this Lentil and Rice Pilaf packed with protein and essential nutrients, but it also reflects the beauty of simple, wholesome cooking. So gather your ingredients and embark on a culinary adventure that promises warmth, comfort, and a table full of satisfied diners!

Ingredients

  • cup brown lentils green french hulled rinsed (see note above)
  • teaspoon garlic minced
  • 0.8 teaspoon ground cumin 
  • 0.3 cup olive oil 
  • cups onion finely chopped
  • 0.5 teaspoon pepper 
  • teaspoon salt 
  • 0.8 cup rice long-grain white
  • servings yogurt 

Equipment

  • frying pan

Directions

  1. In a 3-quart pan over high heat, bring lentils and 2 1/2 cups water to a boil. Cover and simmer until tender to bite, 20 to 25 minutes.
  2. Drain.
  3. Meanwhile, add oil, onions, and garlic to a 12-inch frying pan over medium heat; stir often until onions are golden, 15 to 18 minutes.
  4. Add rice, salt, cumin, and pepper; stir until rice looks opaque, about 3 minutes.
  5. Stir in lentils and 2 more cups water. Bring to a boil over high heat; reduce heat, cover, and simmer, stirring occasionally, until rice is tender to bite and liquid is absorbed, 13 to 15 minutes.
  6. Serve with yogurt sauce.

Nutrition Facts

Calories301kcal
Protein14.08%
Fat28.76%
Carbs57.16%

Properties

Glycemic Index
33.13
Glycemic Load
14.64
Inflammation Score
-6
Nutrition Score
13.283478174764%

Flavonoids

Catechin
0.11mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.67mg
Kaempferol
0.35mg
Myricetin
0.02mg
Quercetin
10.84mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:300.97kcal
15.05%
Fat:9.64g
14.83%
Saturated Fat:1.38g
8.65%
Carbohydrates:43.12g
14.37%
Net Carbohydrates:32.08g
11.66%
Sugar:3g
3.33%
Cholesterol:0.13mg
0.04%
Sodium:393.97mg
17.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.62g
21.24%
Fiber:11.05g
44.18%
Folate:165.4µg
41.35%
Manganese:0.79mg
39.25%
Vitamin B1:0.32mg
21.54%
Phosphorus:189.61mg
18.96%
Iron:2.95mg
16.41%
Vitamin B6:0.28mg
14.14%
Magnesium:51.61mg
12.9%
Zinc:1.9mg
12.66%
Copper:0.24mg
12.2%
Potassium:420.47mg
12.01%
Vitamin E:1.5mg
10%
Vitamin B5:0.99mg
9.94%
Selenium:6.53µg
9.33%
Vitamin K:7.55µg
7.19%
Vitamin C:5.53mg
6.71%
Vitamin B3:1.28mg
6.42%
Vitamin B2:0.1mg
5.67%
Calcium:42.17mg
4.22%
Source:My Recipes