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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If thou tastest a crust of bread, thou tastest all the stars and all the heavens."
-
Robert Browning, Poet

The refrigerator light goes on...

I know that this recipe uses three pans. There are recipes for pilaf that are one pot and they work OK but I have found that cooking the lentils separate from the rice and veggies keeps the flavors fresher and more distinct. The clean up is not too much problem -- all three pans wipe clean with just a bit of soap and water.

Lentils

Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein and not very much fat. They have tons of fiber, with a half cup of cooked lentils coming in at around 8 grams.

Like other legumes, you can cook them whole, but they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins. More About Lentils


 

Rice and Lentil Pilaf



Servings = 2 | Serving size =2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

This recipe keeps well in the refrigerator. Reheat gently.

1 quart water
1/4 cup lentils
1 cup water
1/4 cup jasmine or basmatic rice
1 tsp sesame oil
1 small onion (diced)
1 4 ounce zucchini (cut into large dice)
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 tsp dried oregano

Place the water in a large stock pot over high heat.

Add the lentils and cook over a moderate boil for about 25 minutes. Check the degree of doneness about every 3 minutes after 20 minutes and cook until just tender.

While the lentils are cooking place the 1 cup water in a small sauce pan over high heat and bring to a boil. Add the rice and cover. Reduce the heat until the rice is at a simmer. Cook for about 20 - 25 minutes until the water has evaporated and remove from the heat. Keep covered.

While the rice and lentils are cooking place the sesame oil in a medium non-stick skillet over medium heat and add the onions. Cook slowly until they begin to soften. Increase the heat to medium-high and add the zucchini, salt, pepper and oregano. Cook, tossing frequently, until the zucchini begins to brown on all sides.

Drain the cooked lentils well and add to the zucchini. Add the cooked rice to the zucchini and lentils and stir until well blended. Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 218 Calories from Fat 25
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 0g 2%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 301mg 13%
Total Carbohydrates 40g 13%
    Dietary Fiber 9g 37%
    Sugars 4g  
Protein 9g  
Vitamin A 3% Vitamin C 24%
Calcium 4% Iron 18%
Vitamin K 6 mcg Potassium 478 mg
Magnesium 50 mg