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Lentil Pilaf and Brown Rice
A great filling protein dish!
Ingredients
- 3 cups Water
- 1 cup Long-Grain Brown Rice
- 1 large Yellow Onion minced
- 2 cloves Garlic minced
- 1/2 tsp Ground Cumin
- 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 2 tbsp of water 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
Nutrition with Essential Amino Acids
Nutrition Facts
Lentil Pilaf and Brown Rice
Amount Per Serving (1 Serving)
Calories 180.45
Calories from Fat 8
% Daily Value*
Fat 0.87g1%
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.
