Vegetable Rice Pilaf
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
This is a SparkPeople.com Recipe (what's this)
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
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
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
Member Ratings For This Recipe
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REDGRAMA
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HEALTHYDESIRE
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SPEECHIED
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PATPENDING
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WINYFROG