Quinoa and Lentil Pilaf
Benefits:
- Quinoa is a high-protein whole grain and a good source of essential amino acids.
- Lentils provide additional protein and dietary fiber.
- This quinoa and lentil pilaf is a wholesome and balanced meal that combines grains, legumes, and vegetables.
- The variety of vegetables and spices adds flavor, color, and nutritional value to the dish.
INGREDIENTS
- 1 cup quinoa, rinsed and drained
- 1/2 cup green or brown lentils, washed and soaked
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, finely chopped
- 1 bell pepper, finely chopped
- 1/2 cup peas (fresh or frozen)
- 2 cups vegetable broth or water
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika or red chili powder (adjust to taste)
- Salt and black pepper to taste
- 2 tablespoons oil or ghee
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Lentils: Wash and soak the lentils for about 30 minutes. Drain before using.
Prepare Quinoa: Rinse the quinoa under cold water to remove any bitterness. Drain well.
Sauté Aromatics: In a pot, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.
Add Onion and Garlic: Add chopped onions and minced garlic. Sauté until the onions become translucent.
Add Vegetables: Add chopped carrots, bell pepper, and peas. Sauté for a few minutes until the vegetables start to soften.
Add Spices: Add ground coriander, turmeric powder, ground cumin, paprika or red chili powder, salt, and black pepper. Mix well to coat the vegetables with the spices.
Add Lentils and Quinoa: Add the soaked and drained lentils and rinsed quinoa to the pot. Mix well with the vegetables and spices.
Add Broth/Water: Pour in the vegetable broth or water. Bring the mixture to a boil.
Reduce Heat: Lower the heat, cover the pot, and let the quinoa and lentils simmer for about 15-20 minutes, or until the liquid is absorbed and the quinoa and lentils are cooked.
Fluff and Garnish: Once cooked, fluff the pilaf gently with a fork. Garnish with chopped cilantro leaves.
Serve: Serve the quinoa and lentil pilaf hot, accompanied by lemon wedges.
TIPS
- You can use any color of quinoa you prefer (white, red, black) for this pilaf.
- Customize the vegetables based on your preference and availability.
- Adjust the spiciness by modifying the amount of red chili powder or paprika.
NUTRITION VALUE
- Calories: ~250-300 (per serving)
- Carbohydrates: ~40-45g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~6-8g
