Rice, Lentil and Spinach Pilaf

By LyndaLee

It takes 5 minutes to assemble the ingredients for this vegan dish. The rice and lentil combination forms a complete protein, while the spinach and cranberries add vitamins and minerals. Serve with sesame breadsticks

Ingredients

• 1 tsp olive oil
• 2 shallots, minced
• 1/4 cup basmati brown rice
• 2 1/4 cups low sodium vegetable broth
• 1/2 cup lentils, picked over, rinsed and drained
• 1 10oz package frozen chopped spinach, thawed and squeezed dry
• 1/2 cup dried cranberries
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/4 cup pine nuts

Details

Servings 4

Preparation

Step 1

1. Heat the oil in a large nonstick saucepan, then add the shallots. Saute until softened, 3-4 minutes. Add the rice and saute until the rice is lightly browned, about 3 minutes

2. Add the broth and lentils; bring the mixture to a boil. Reduce the heat and simmer, covered, 30 minutes. Stir in the spinach, cranberries, salt and pepper; simmer covered, until the rice is tender; 10-15 minutes. Fluff the mixture with a fork and stir in the nuts.

For added flavour, toast the pine nuts in a small nonstick skillet over medium low heat, shaking the pan and stirring constantly until golden and fragrant about 2 minutes.

Per serving (generous 1 cup): 333 calories
7g total fat, 1g saturated fat, 212mg sodium, 60g total carbohydrate, 11g fiber, 12g protein, 108mg calcium