Lentils and Brown Rice Pilaf Recipe

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Lentils and Brown Rice Pilaf
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Ingredients:

Directions:

  1. Bring water to a boil in a saucepan. Add lentils and rice; return to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is almost absorbed. Remove from heat; let stand 5 minutes or until liquid is absorbed.
  2. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat. Add onion and bell peppers; sauté 2 minutes or until lightly browned. Add mushrooms and garlic; sauté 4 minutes or until tender.
  3. Add vegetables and remaining ingredients to lentils and rice. Let stand 15 minutes for flavors to blend.
  4. Carbo rating: 38
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 309.6 Kcal (1296 kJ)
Calories from fat 114.54 Kcal
% Daily Value*
Total Fat 12.73g 20%
Sodium 696.73mg 29%
Potassium 551.89mg 12%
Total Carbs 39.99g 13%
Sugars 4.25g 17%
Dietary Fiber 10.64g 43%
Protein 8.99g 18%
Vitamin C 86.1mg 144%
Vitamin A 1.8mg 59%
Iron 33.4mg 186%
Calcium 65.9mg 7%
Amount Per 100 g
Calories 84.59 Kcal (354 kJ)
Calories from fat 31.3 Kcal
% Daily Value*
Total Fat 3.48g 20%
Sodium 190.37mg 29%
Potassium 150.8mg 12%
Total Carbs 10.93g 13%
Sugars 1.16g 17%
Dietary Fiber 2.91g 43%
Protein 2.46g 18%
Vitamin C 23.5mg 144%
Vitamin A 0.5mg 59%
Iron 9.1mg 186%
Calcium 18mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.5
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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