Healthy Recipes
Authored By:  Catherine A. Brorby, Author of Making the Most of Your Food Allergies
I have tried making this pilaf by cooking the rice and lentils together, but I prefer the flavor when they are cooked separately and then combined.
Diet Types: Dairy Free, Gluten Free, Wheat Free
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
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    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.

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    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.
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