Quinoa and lentil pilaf
Makes 4 servings
Canada's Food Guide recommends that you make half of your grain servings whole grain. The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains. The Guide also suggests that you eat legumes such as lentils often.
- 1 tbsp (15 mL) olive oil
- ½ cup (125 mL) onion, diced
- 1 cup (250 mL) celery, diced
- 1 tsp (5 mL) curry powder, optional
- ½ tsp (2 mL) ground cumin
- ½ cup (125 mL) canned lentils, rinsed
- ½ cup (125 mL) quinoa
- ½ cup (125 mL) water
- ½ cup (125 mL) sodium-reduced vegetable stock
- 1 tbsp (15 mL) lemon zest
- 1 tbsp (15 mL) lemon juice
- ¼ cup (50 mL) red pepper, finely diced
- pepper to taste
- In a medium sauce pan, heat oil over medium heat. Add onions, celery and curry powder and cook 10 minutes or until vegetables are tender.
- Using a strainer, rinse quinoa under cold water and drain well. Add cumin, quinoa and lentils to the vegetables and stir for 1 minute.
- Add water, stock, lemon rind and lemon juice and bring to a boil.
- Cover and reduce heat to low and simmer for 15 to 20 minutes, or until liquid is absorbed. Stir in red pepper.
- Season with pepper and serve.
Nutritional information per serving
(½ cup/125 mL)
- Calories: 237
- Protein: 9 g
- Fat: 6 g
- Saturated fat: 1 g
- Dietary cholesterol: 0 mg
- Carbohydrate: 38 g
- Sodium: 139 mg
- Potassium: 563 mg
Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.
Posted June 2007.