Vegetable and Rice Pilaf with Lentils and Chickpeas

This Vegetable and Rice Pilaf with Lentils and Chickpeas is a hearty, nutritious dish combining aromatic rice, colorful vegetables, and protein-packed legumes. Perfect for a cozy dinner, it offers a delightful balance of flavors and textures.

Ingredients

• Basmati rice - 1 cup (200g)
• Vegetable broth - 2 cups (500ml)
• Green lentils - 1/2 cup (100g)
• Canned chickpeas - 1/2 cup (120g), drained and rinsed
• Olive oil - 2 tablespoons (30ml)
• Onion - 1 medium, finely chopped
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 1/4 cup, chopped (for garnish)

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak in water for 15 minutes.
2. In a medium saucepan, bring the vegetable broth to a boil, then add the green lentils. Reduce heat and simmer for about 20 minutes until tender. Drain and set aside.
3. In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Add the diced carrot and bell pepper to the skillet and cook for another 5 minutes until softened.
5. Stir in the minced garlic, cumin, coriander, turmeric, salt, and black pepper. Cook for 1-2 minutes until fragrant.
6. Drain the soaked rice and add it to the skillet, stirring to combine with the vegetables and spices.
7. Pour in the vegetable broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 15 minutes, or until the rice is cooked and liquid is absorbed.
8. Once the rice is done, fluff it with a fork and gently stir in the cooked lentils and chickpeas.
9. Serve warm, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas, supporting muscle health.
• High in fiber, promoting digestive health and aiding in weight management.

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