Vegetarian Entrees

 

 

Quinoa and Lentil pilaf 

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Description:
Canadas 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.

Ingredients:
1 tbsp (15 mL) olive oil
cup (125 mL) onion, diced
1 cup (250 mL) celery, diced
1 tsp (5 mL) curry powder, optional
tsp (2 mL) ground cumin
cup (125 mL) canned lentils, rinsed
cup (125 mL) quinoa
cup (125 mL) water
cup (125 mL) sodium-reduced vegetable stock
1 tbsp (15 mL) lemon zest
1 tbsp (15 mL) lemon juice
cup (50 mL) red pepper, finely diced
pepper to taste


Directions:
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.


Servings: 4


Nutrient Information:
per serving (1/2 cup/125 mL)Calories: 237 Protein: 9 g Fat: 6 g Saturated fat: 1 g Dietary cholesterol: 0 mg Carbohydrate: 38 g Dietary fibre: 5 g Sodium: 139 mg Potassium: 563 mg


Notes: Developed by Nadine Day, RD. The Heart and Stroke Foundation.


Special Diet: Vegetarian, Low Sodium, High Protein


Category: Vegetarian Entrees

Submitted By: OK In Health E-Magazine



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