Vegetable and Rice Pilaf with Lentils and Chickpeas and Quinoa

This Vegetable and Rice Pilaf with Lentils and Chickpeas and Quinoa is a hearty, nutritious dish that combines the earthy flavors of lentils and chickpeas with the lightness of quinoa, all seasoned to perfection. It's a wholesome meal that delivers a delightful balance of textures and flavors, perfect for a Kosher dinner.

Ingredients

• Brown rice - 1/2 cup (100g)
• Quinoa - 1/4 cup (50g)
• Green lentils - 1/4 cup (50g)
• Canned chickpeas - 1/2 cup (120g), drained and rinsed
• Vegetable broth - 2 cups (480ml)
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons (30ml)
• 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 rice, quinoa, and lentils under cold water in a fine mesh strainer until the water runs clear.
2. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
3. Add the minced garlic, diced carrot, and bell pepper to the saucepan. Cook for another 5 minutes until the vegetables are tender.
4. Stir in the cumin, paprika, salt, and black pepper, cooking for 1 minute until fragrant.
5. Add the rinsed brown rice, quinoa, and lentils to the saucepan, stirring to coat with the vegetable mixture.
6. Pour in the vegetable broth, bring to a boil, then reduce the heat to low, cover, and let simmer for 25-30 minutes or until the rice and lentils are tender and the liquid is absorbed.
7. Once cooked, fluff the pilaf with a fork and gently fold in the chickpeas.
8. Serve warm, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.48 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas.
• High in fiber, promoting digestive health.

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