Lentil and Brown Rice Pilaf

5 from 1 vote

Enjoy the wholesome goodness of our Lentil and Brown Rice Pilaf, a diabetes-friendly dish that combines fibre-rich lentils and brown rice to help maintain stable blood sugar levels. This heart-healthy recipe is not only nutritious but also versatile and easy to prepare, making it an excellent choice for a satisfying meal or a nutritious side dish.

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Preparation Level Intermediate

Servings 8

Preparation 10

Cook 45

Total 55

Why Diabetes Friendly?

Low Glycemic Index Ingredients: Both lentils and brown rice are low glycemic index foods which help in maintaining stable blood sugar levels.
High Fiber Content: High in dietary fiber which helps to slow down the absorption of sugar, managing blood sugar spikes.
Balanced Meal: Provides a good mix of carbohydrates, protein, and healthy fats which are beneficial for blood sugar management.

Ingredients

▢ olive oil 1 tbsp
▢ onion (small, finely chopped) 1
▢ rice (brown, uncooked) 1 cup
▢ chicken broth (low sodium) 3 cups
▢ salt ¼ tsp
▢ pepper (ground, seasoned to taste)
▢ lentils (green or brown, dry) ½ cup

Cooking Tips

Enhance Flavors: Consider adding garlic along with the onions for added depth of flavor.
Increase Nutrients: Add a variety of vegetables such as carrots or bell peppers for extra nutrients and fiber.
Adjust Consistency: If the pilaf is too dry towards the end of cooking, add a little more stock or water until the desired texture is achieved.

Instructions

Heat oil in medium-sized pot over medium heat. Add onion, sauté until translucent, about 5 minutes.
1 tbsp olive oil, 1 onion
Add rice and sauté for 1 minute. Add salt and pepper. Add stock or water, cook over medium/low heat uncovered for 15 minutes.
1 cup rice, 3 cups chicken broth, ¼ tsp salt, pepper
Add lentils, and cook for 30 minutes covered on low heat.
½ cup lentils
Toss with a fork and serve!

FAQ

Can I substitute the brown rice with another type of rice?
Yes, you can use other whole grain varieties like wild rice or quinoa for different textures and nutritional profiles.
How can I make this dish completely plant-based?
Use vegetable stock instead of chicken stock to make it vegan.
What can I serve with this pilaf to make a complete meal?
This pilaf pairs well with a side of steamed vegetables or a fresh salad to add more vegetables to your meal.
Can this pilaf be made in advance?
Yes, it stores well in the refrigerator for up to three days and can be gently reheated, adding a little extra liquid if necessary.

Nutrition

Per serving

Calories: 163.5kcal

Carbohydrates: 27.6g

Fiber: 4.7g

Sugar: 0.9g

Fat: 3.1g

Saturated Fat: 0.6g

Trans Fat:

Protein: 6.8g

Nutrition Facts

Lentil and Brown Rice Pilaf

Amount per Serving

Calories

163.5

% Daily Value*

Fat

3.1

Saturated Fat

0.6

Sodium

101.5

Potassium

274.5

Carbohydrates

27.6

Fiber

4.7

Sugar

0.9

Protein

6.8

Vitamin C

1.5

Calcium

21.3

Iron

1.6

Magnesium

50.9

Zinc

1.2

* Percent Daily Values are based on a 2000 calorie diet.

Lentil and Brown Rice Pilaf

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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