Vegetable and Rice Pilaf with Lentils

This Vegetable and Rice Pilaf with Lentils is a hearty and nutritious dish that combines vibrant vegetables and protein-packed lentils with fluffy rice. It's an easy-to-make, one-pot meal that's perfect for a cozy dinner.

Ingredients

• Basmati rice - 1 cup (200 g)
• Lentils (green or brown) - 1/2 cup (100 g)
• Vegetable broth - 2 cups (480 ml)
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons (30 ml)
• 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 basmati rice under cold water until the water runs clear; drain and set aside.
2. In a medium pot, heat the olive oil over medium heat. Add the diced onion and garlic, sauté until softened, about 3-4 minutes.
3. Add the diced carrot, bell pepper, and zucchini to the pot. Cook for an additional 5 minutes, stirring occasionally.
4. Stir in the cumin, paprika, salt, and black pepper, cooking for 1 minute until fragrant.
5. Add the rinsed lentils and the vegetable broth to the pot. Bring to a boil, then reduce heat to low and cover. Simmer for 10 minutes.
6. After 10 minutes, add the rinsed basmati rice to the pot, stirring gently to combine. Cover and simmer for an additional 15-20 minutes, or until the rice and lentils are tender and the liquid is absorbed.
7. Once cooked, remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.
8. Garnish with chopped fresh parsley and serve warm.

Nutrition

• Calories: 400
• Protein: 14 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in fiber which aids digestion and promotes fullness.
• Rich in plant-based protein from lentils, supporting muscle health.

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