Lentil Pilaf and Brown Rice

Author: admin
A great filling protein dish!
4 from 1 vote
Prep Time 15 mins
Cook Time 55 mins
Cooling 10 mins
Total Time 1 hr 20 mins
Course Bowls, Main Course, Side Dishes
Cuisine American
Servings 5 people
Calories 180.45 kcal

Ingredients
  

  • 3 cups Water
  • 1 cup Long-Grain Brown Rice
  • 1 large Yellow Onion minced
  • 2 cloves Garlic minced
  • 1/2 tsp Ground Cumin
  • 1 tsp Olive Oil
  • 3/4 cup Brown Lentils drained and rinsed
  • 1 medium Carrot chopped and diced
  • 1 1/2 tsp Ground Coriander
  • 3 tbsp Fresh Cilantro minced

Instructions
 

  • In a medium to large saucepan bring water with pinch of salt to a boil on high heat
  • Add lentils return to boil
  • Reduce heat to medium cook for 15 minutes
  • Drain and set aside
  • In another large saucepan heat the oil on medium heat
  • Add the garlic, carrot, and onion cook for 10 minutes until tender
  • Add the lentils to the mixture
  • Add the coriander and rice
  • Add the 3 cups of water and stir bring to a boil make sure to cover
  • Reduce heat to low
  • Let cook for 30 minutes until rice and lentils are tender
  • Remove from heat
  • Let cool for 10 minutes
  • Transfer ingredients to large bowl stir with a fork to fluff
  • Add cilantro and fresh ground pepper and serve

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Lentil Pilaf and Brown Rice
Amount Per Serving (1 Serving)
Calories 180.45 Calories from Fat 15
% Daily Value*
Fat 1.67g3%
Sodium 22.08mg1%
Potassium 370.33mg11%
Carbohydrates 33.66g11%
Fiber 5.28g22%
Sugar 3.16g4%
Protein 8.69g17%
Vitamin A 268.09IU5%
Vitamin B1 0.31mg21%
Vitamin B2 0.08mg5%
Vitamin B3 1.54mg8%
Vitamin B5 0.84mg8%
Vitamin B6 0.41mg21%
Vitamin C 5.82mg7%
Vitamin E 0.76mg5%
Vitamin K 5.53µg5%
Calcium 36.61mg4%
Copper 0.29mg15%
Folate 144.77µg36%
Iron 2.64mg15%
Manganese 0.93mg47%
Magnesium 39.97mg10%
Phosphorus 120.63mg12%
Selenium 0.47µg1%
Zinc 1.33mg9%
Ess-Arginine 639.43mg
Ess-Histidine 212.1mg
Ess-Isoleucine 364.8mg
Ess-Leucine 615mg
Ess-Lysine 555.61mg
Ess-Methionine 85.8mg
Ess-Phenylalanine 412mg
Ess-Threonine 336mg
Ess-Tryptophan 78.4mg
Ess-Valine 422.8mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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