Brown rice and lentil pilaf

By cc9

Ingredients
  • 1 zucchini, cut into pea-sized cubes

  • 1 carrot, peeled and cut into pea-sized cubes

  • 1 stalk celery, cut into pea-sized cubes

  • 1 cup fresh peas

  • 1/2 cup dried tomatoes, cut into slivers

  • 1 onion, chopped

  • 2 cloves garlic, finely chopped

  • 1 cup brown lentils

  • 1/2 cup brown rice

  • 2 tb chopped fresh mint

  • 2 tb chopped flat-leaf parsley

Directions
  1. Combine zucchini, carrot, celery, peas, tomatoes, onion, garlic, lentils and rice in a pan, stir in 4 cups (1 litre) water and bring to a boil.

  2. Cover, reduce heat to low. Simmer 40 minutes, or until the rice is tender and the water has been absorbed.

  3. Stir through the mint and parsley and serve in deep, heated plates.


Nutritional Facts

Servings
4
Nutrient
Per Serve
Energy (kJ/cal)
1198/285
Protein (g)
16.9
Total Fat (g)
2.1
Saturated Fat (g)
0.3
Poly-unsaturated Fat (g)
0.7
Monounsaturated Fat (g)
0.4
Carbohydrate (g)
45.1
Dietary Fibre (g)
11.7
Sodium (mg)
28
Potassium (mg)
814

dinner