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Lentils-And-Brown Rice Pilaf

Yield 4 servings (serving size: 1 1/4 cups)

Ingredients

  • 2 1/2 cups water
  • 1/2 cup dried lentils
  • 1/2 cup uncooked brown rice
  • Cooking spray
  • 2 tablespoons olive oil
  • 2 cups chopped yellow onion
  • 3/4 cup chopped red bell pepper
  • 3/4 cup chopped green bell pepper
  • 1 (8-ounce) package mushrooms, quartered
  • 4 garlic cloves, minced
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons low-sodium soy sauce
  • 1 1/2 tablespoons fresh lime juice
  • 1 tablespoon Worcestershire sauce
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper

Nutrition Information

  • calories 301
  • fat 8.2 g
  • satfat 1.2 g
  • protein 11.9 g
  • carbohydrate 48 g
  • cholesterol 0 mg
  • iron 4.3 mg
  • sodium 683 mg
  • caloriesfromfat 24 %
  • fiber 10.2 g
  • calcium 68 mg

How to Make It

  1. Bring water to a boil in a saucepan. Add lentils and rice; return to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is almost absorbed. Remove from heat, and let stand 5 minutes or until liquid is absorbed.

  2. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat. Add onion and peppers; sauté 2 minutes or until lightly browned. Reduce to medium-high heat; add mushrooms and garlic; sauté 4 minutes or until tender.

  3. Add vegetables and remaining ingredients to lentils and rice. Let stand 15 minutes for flavors to blend.

Oxmoor House Healthy Eating Collection