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Lentils and Brown Rice Pilaf

Lentils and Brown Rice Pilaf

The combination of lentils, brown rice, and fresh vegetables contributes to the high fiber content of this dish--it's about half of the recommended 20 to 35 grams of fiber per day.

Oxmoor House JANUARY 2005

  • 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

Preparation

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; 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 bell peppers; sauté 2 minutes or until lightly browned. 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.

carbo rating: 38

Nutritional Information

Amount per serving
  • Calories: 301
  • Calories from fat: 0.0%
  • Fat: 8.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 11.9g
  • Carbohydrate: 48g
  • Fiber: 10.2g
  • Cholesterol: 0.0mg
  • Iron: 4.3mg
  • Sodium: 683mg
  • Calcium: 68mg
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