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Lentil
Pilaf
This uncomplicated preparation yields a
full-flavored, rustic dish.
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½ cup dry white wine or apple juice
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4 cloves garlic, minced
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1 medium onion, thinly sliced
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2 medium carrots, thinly sliced
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2 stalks celery, thinly sliced
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1 cup uncooked basmati rice
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1/3 cup lentils, rinsed and picked
over
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1/3 cup canned black beans, rinsed
and drained
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½ tsp. dried basil
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¼ tsp. ground cumin
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¼ tsp. curry powder
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1/8 tsp. hot pepper sauce
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1 bay leaf
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2 cups vegetable stock or canned broth
canned tomatoes (optional)
In large non-stick skillet, bring wine or
juice to a boil over medium-high heat. Add garlic, onions,
carrots, celery, rice, and lentils. Cook, stirring often,
2 minutes. Add black beans, basil, cumin, curry powder,
hot pepper sauce, and bay leaf. Cook, stirring often,
2 minutes.
Add stock and bring to a boil. Cover and
simmer until lentils and rice are tender, about 15 minutes.
Remove and discard bay leaf.
Variation: Add canned tomatoes and/or lowfat
or soy cheese.
Nutritional Information Per Serving:
Calories 283
Fat 2 g
Protein 10 g
Carbohydrate 55 g
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