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Nutritional Info
  • Amount Per Serving
  • Calories: 220.6
  • Total Fat: 4.6 g
  • Cholesterol: 1.1 mg
  • Sodium: 795.2 mg
  • Total Carbs: 35.4 g
  • Dietary Fiber: 6.8 g
  • Protein: 11.0 g

View full nutritional breakdown of Vegetable Rice Pilaf calories by ingredient
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Vegetable Rice Pilaf


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Introduction

With onions, zucchini, carrots, eggplant, and tomatoes, this recipe is packed with vegetables. With onions, zucchini, carrots, eggplant, and tomatoes, this recipe is packed with vegetables.

Ingredients

    • 1 14.5 oz. can of low-sodium chicken broth
    • 1 medium onion, chopped
    • 1/2 cup dry lentils, drained and rinsed
    • 1/2 cup long grain rice, uncooked
    • 1/4 cup water
    • 1 teaspoon lemon zest
    • 1 1/2 cups zucchini and/or yellow summer squash
    • 1 medium carrot, chopped
    • 1/2 small eggplant, peeled and diced
    • 2 cloves garlic, minced
    • 2 teaspoons olive oil
    • 3 plum tomatoes, chopped
    • 1/4 cup fresh basil, shredded

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Directions

1. In a medium saucepan, combine broth, onion, lentils, rice, water and lemon zest. Bring to boil then reduce heat and simmer, covered for 15 minutes.



2. Add zucchini and/or squash and carrot and simmer for an additional 5 minutes.



3. In a medium skillet, cook eggplant and garlic in olive oil over medium heat until eggplant is soft (about 8-10 minutes).



4. Remove lentil mixture from heat and let stand for 5 minutes.



5. Stir in eggplant mixture, tomatoes and basil.



6. Sprinkle with parmesan cheese as desired.



Serves 4.



Reprinted with permission by Public Health Seattle & King County





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