Red Lentil, Quinoa, and Flaxseed Pilaf
Recipe from
Diabetic Living
Look for red lentils and quinoa at a large supermarket or a store that carries a wide selection of legumes and grains. Pairing them with flaxseeds boosts the nutrition of this pilaf.
Servings:
5 (1/2-cup) side-dish servings
Prep Time:
15 mins
Total Time:
48 mins
Ingredients
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1/3 cupdry red lentilssee savings
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1/3 cupquinoasee savings
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1 tablespoonolive oilsee savings
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1/3 cupfinely chopped shallots or onionsee savings
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2 clovesgarlic, mincedsee savings
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2 tablespoonsflaxseedssee savings
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1 14-ounce canreduced-sodium chicken brothsee savings
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1 largered or green sweet pepper, choppedsee savings
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1 teaspoonsnipped fresh thyme or 1/4 teaspoon dried thyme, crushedsee savings
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Fresh thyme sprigs (optional)see savings
Directions
1.
Rinse and drain lentils and quinoa separately. In a medium saucepan, heat oil over medium heat. Add shallots and garlic; cook and stir for 3 minutes. Add quinoa and flaxseeds; cook and stir about 5 minutes or until quinoa is lightly browned.
2.
Add lentils and chicken broth. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in sweet pepper and snipped or dried thyme. Cover and cook about 5 minutes more or until quinoa and lentils are tender. Let stand, covered, for 5 minutes. If desired, garnish with thyme sprigs.
Nutrition information
Calories 152, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 198 mg, Carbohydrate 20 g, Fiber 4 g, Protein 7 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch 1.5, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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