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.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Fiber
- Low-Fat
- Mg Rich
- Nut-Free
- Soy-Free
- Vegetarian
Servings:
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.
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Equipment
- Medium Pot
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
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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.
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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!
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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.
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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
Serving Size
0.5 cup
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.
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