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Maine Medical Center - Lentil Pilaf

Maine Medical Center - Lentil Pilaf
Heart Healthy Recipes

Lentil Pilaf

This uncomplicated preparation yields a full-flavored, rustic dish.

  • ½ cup dry white wine or apple juice
  • 4 cloves garlic, minced
  • 1 medium onion, thinly sliced
  • 2 medium carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 1 cup uncooked basmati rice
  • 1/3 cup lentils, rinsed and picked over
  • 1/3 cup canned black beans, rinsed and drained
  • ½ tsp. dried basil
  • ¼ tsp. ground cumin
  • ¼ tsp. curry powder
  • 1/8 tsp. hot pepper sauce
  • 1 bay leaf
  • 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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