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Lentil Pilaf

Healthycooking's picture
  Yellow lentils 1 Cup (16 tbs)
  Turmeric 2 Teaspoon
  Sunflower oil 2 Tablespoon
  Garlic 2 Clove (10 gm), finely chopped
  Tomatoes 1⁄2 Pound, chopped
  Chopped carrots 1 Cup (16 tbs)
  Chopped green beans 1 Cup (16 tbs)
  Chopped scallions 1 Cup (16 tbs)
  Chopped parsley 2 Tablespoon
  Ground cumin 3⁄4 Teaspoon
  Salt 1⁄4 Teaspoon

1. Place the lentils and 1 teaspoon of the turmeric in a medium-size saucepan with 2 cups of water and bring to a boil over medium-high heat. Cover the pan, reduce the heat to low and simmer 30 min-
utes, or until the lentils are just tender; set aside to keep warm.
2. Heat 1 tablespoon of the oil in a medium-size nonstick skillet over medium-high heat Add the garlic and saute 30 seconds, or just until fragrant. Add the tomatoes, carrots, green beans, scallions, parsley, cumin and salt, and cook, stirring frequently, 5 minutes, or until the vegetables just begin to color. Add the lentils and any liquid in the saucepan, the remaining oil and turmeric, and cook, stirring, another 5 minutes, or until the lentils are heated through and the vegetables are crisp-tender.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1194 Calories from Fat 310

% Daily Value*

Total Fat 35 g54%

Saturated Fat 5 g25%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 687.8 mg28.7%

Total Carbohydrates 168 g55.9%

Dietary Fiber 39.4 g157.6%

Sugars 22.3 g

Protein 59 g118%

Vitamin A 567.9% Vitamin C 168%

Calcium 61.4% Iron 75.6%

*Based on a 2000 Calorie diet

Lentil Pilaf Recipe