Vegetable and Rice Pilaf with Lentils and Chickpeas and Quinoa and Rice

This Vegetable and Rice Pilaf with Lentils and Chickpeas and Quinoa and Rice is a hearty and nutritious dish packed with plant-based protein and colorful vegetables. It's a wholesome meal that brings together a delightful blend of textures and flavors, making it perfect for a cozy dinner.

Ingredients

• Basmati 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
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 2 cups (480ml)
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - for garnish

Steps

1. Rinse the basmati rice and quinoa under cold water until the water runs clear, then set aside.
2. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic, diced carrot, and bell pepper to the saucepan. Sauté for another 5 minutes until the vegetables begin to soften.
4. Stir in the cumin, paprika, salt, and black pepper, cooking for an additional minute until fragrant.
5. Add the rinsed lentils and vegetable broth to the vegetable mixture. Bring to a boil, then reduce the heat to low and cover. Simmer for about 15 minutes.
6. After 15 minutes, add the rinsed basmati rice and quinoa to the pot, stirring to combine. Cover and cook for another 15 minutes, or until the rice and quinoa are tender and the liquid is absorbed.
7. Once cooked, remove from heat and let sit covered for 5 minutes. Fluff with a fork and gently stir in the chickpeas.
8. Drizzle with the remaining tablespoon of olive oil, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 380
• Protein: 15 g
• Carbs: 63 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 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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