
Lentil and Vegetable Pilau
Total time: 1 hour
Serves 6
5.7 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
1 cup - Basmati rice, rinsed and drained
½ cup - Brown Lentils
1 tb - Vegetable oil
1 - Onion, finely chopped
2 cloves - Garlic, minced
1-inch piece - Ginger, grated
2 - Tomatoes, chopped
1 - Carrot, diced
1 - Red capsicum, diced
½ cup - Green peas, frozen
2 cups - Water
1 tsp - Ground cumin
1 tsp - Ground coriander
½ tsp - Ground turmeric
1 tsp - Paprika
½ tsp - Salt
2 tb - Coriander leaves
UTENSILS
Skillet, Bowls, Chopping board, Knife
INSTRUCTIONS
1. Soak the brown lentils in water for 30 minutes in a bowl. Drain and set aside.
2. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 5 minutes until translucent.
3. Add the garlic and ginger. Cook for 2 minutes until fragrant.
4. Stir in the tomatoes, carrot, capsicum and green peas. Cook for 7 minutes until the vegetables start to soften.
5. Add the ground cumin, coriander, turmeric powder, paprika and salt. Mix well.
6. Add the lentils and basmati rice to the skillet. Stir well to combine the vegetables and spices.
7. Pour the water into the skillet. Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a lid and simmer for 20-25 minutes until the rice and lentils are cooked and the liquid is absorbed.
8. Once the pilau is cooked, remove the skillet from heat and let it sit, covered for a few minutes. Then, fluff the pilau gently with a fork.
9. Garnish with fresh coriander leaves. Serve hot.
NUTRITION INFORMATION (PER SERVING)
1 serving = 278g
Energy (kcal)
191.0
Carbs (g)
29.2
Proteins (g)
7.9
Fats (g)
4.2
Fibre (g)
5.7
