Lentil and Rice Pilaf

Lentil and Rice Pilaf is a hearty, nutritious dish that combines the earthiness of lentils with the comforting texture of rice. It's a perfect, quick lunch option that is both filling and healthy, packed with protein and fiber.

Ingredients

• Brown lentils - 100 grams
• Long-grain rice - 100 grams
• Vegetable broth - 400 ml
• Olive oil - 1 tablespoon
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the brown lentils under cold water and set aside.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for about 5 minutes until the vegetables are softened.
3. Stir in the cumin and paprika, cooking for another minute until fragrant.
4. Add the rinsed lentils and long-grain rice to the saucepan, stirring to combine with the vegetables.
5. Pour in the vegetable broth, and season with salt and black pepper. Bring the mixture to a boil.
6. Once boiling, reduce the heat to low, cover, and let simmer for about 20 minutes, or until the lentils and rice are tender and the liquid is absorbed.
7. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and garnish with fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.4 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in essential vitamins and minerals, supporting overall wellness.

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