Courtesy of Shop-N-Kart
http://www.ashlandshopnkartln.com

Rice Pilaf with Lentils

Diet Type: Dairy Free

Cooking Time: 30 minutes - one hour

Ingredients:

  2-3 tablespoons canola oil
  1 medium carrot, shredded
  1/2 cup chopped onion
  1/2 teaspoon Sea Salt
  1 bay leaf
  1 cup short grain brown rice
  2 cups chicken broth or water
  2/3 cup lentils
  1/2 teaspoon Sea Salt
 
Directions:

Heat the oil in a heavy-bottomed saucepan over medium heat. Add the carrot, onion and bay leaf and cook until lightly browned, stirring occasionally. Add the rice and salt and stir to combine with the vegetables. Cook for another minute. Add the stock or water, raise heat, and bring to a boil. Cover, reduce heat and simmer over low heat for 45 minutes. Check the rice to see if it is tender and the liquid is absorbed. Add more liquid and continue to simmer if necessary. While the rice is cooking, start the lentils. Bring water to a boil in another pan, add salt and lentils and simmer uncovered over medium heat until tender, about 20-30 minutes. Drain, set aside, keeping warm until rice is done. When the rice is done, let it sit and continue to steam for 10-15 minutes. Gently stir in lentils and serve.

Servings: 4

Author: Catherine A. Brorby, Author of Making the Most of Your Food Allergies

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 373
Calories from Fat 97
 % Daily Value*
Total Fat 11g17%
  Saturated Fat 1g5%
  Mono Fat 6g 
  Poly Fat 3g 
Sodium 595mg25%
Total Carbs 58g19%
  Dietary Fiber 6g24%
Protein 12g 
Iron23%
Calcium4%
Vitamin C4%
Vitamin E11%
Vitamin A43%
Vitamin B-620%
Pantothenic acid9%
Niacin14%
Riboflavin6%
Thiamin27%
Folate20%
Selenium5%
Manganese115%
Copper30%
Zinc15%
Potassium11%
Phosphorus23%
Magnesium24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.