Lentil and Brown Rice Pilaf
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.
Servings: 8
Calories: 163.5kcal
Ingredients
- 1 tbsp olive oil
- 1 onion small, finely chopped
- 1 cup rice brown, uncooked
- 3 cups chicken broth low sodium
- ¼ tsp salt
- pepper ground, seasoned to taste
- ½ cup lentils green or brown, dry
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!
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.
Nutrition
Nutrition Facts
Lentil and Brown Rice Pilaf
Amount per Serving
Calories
163.5
% Daily Value*
Fat
3.1
g
5
%
Saturated Fat
0.6
g
4
%
Sodium
101.5
mg
4
%
Potassium
274.5
mg
8
%
Carbohydrates
27.6
g
9
%
Fiber
4.7
g
20
%
Sugar
0.9
g
1
%
Protein
6.8
g
14
%
Vitamin C
1.5
mg
2
%
Calcium
21.3
mg
2
%
Iron
1.6
mg
9
%
Magnesium
50.9
mg
13
%
Zinc
1.2
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.