Vegetable Rice Pilaf
- Number of Servings: 1
Ingredients
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
- 1 14.5 oz. can of low-sodium chicken broth
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
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
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
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