Lentil Pilaf

FOODISTA
15Ingredients
45Minutes
460Calories

Ingredients

US|METRIC
  • 1/2 cup dry white wine (or apple juice)
  • 4 cloves garlic (minced)
  • 1 onion (medium, thinly sliced)
  • 2 carrots (mediums, thinly sliced)
  • 2 stalks celery (thinly sliced)
  • 1 cup basmati rice (uncooked)
  • 1 cup lentils (rinsed and picked over)
  • 1 cup canned black beans (rinsed and drained)
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon curry powder
  • 1/8 teaspoon hot pepper sauce
  • 1 bay leaf
  • 2 cups vegetable stock (or canned broth)
  • low sodium tamari sauce (to taste)
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    Directions

    1. In large nonstick skillet, bring wine or juice to a boil over medium-high heat. Add garlic, onions, carrots, celery, rice and lentils. Cook, stirring often, 2 minutes. Add black beans, basil, cumin, curry powder, hot pepper sauce and bay leaf. Cook, stirring often, 2 minutes.
    2. Add stock and bring to a boil. Cover and simmer until lentils and rice are tender, about 15 minutes. Remove and discard bay leaf. Season with tamari or soy sauce to taste.
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    NutritionView More

    460Calories
    Sodium25% DV610mg
    Fat2% DV1.5g
    Protein39% DV20g
    Carbs28% DV85g
    Fiber84% DV21g
    Calories460Calories from Fat10
    % DAILY VALUE
    Total Fat1.5g2%
    Saturated Fat0g0%
    Trans Fat
    Cholesterol
    Sodium610mg25%
    Potassium860mg25%
    Protein20g39%
    Calories from Fat10
    % DAILY VALUE
    Total Carbohydrate85g28%
    Dietary Fiber21g84%
    Sugars5g10%
    Vitamin A
    Vitamin C
    Calcium
    Iron

    * 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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