Red Lentil, Quinoa, and Flaxseed Pilaf

Red Lentil, Quinoa, and Flaxseed Pilaf

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From: Diabetic Living Magazine

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.

Ingredients 5 servings

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Original recipe yields 5 servings
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Nutrition per serving may change if servings are adjusted.
  • ⅓ cup dry red lentils
  • ⅓ cup quinoa
  • 1 tablespoon olive oil
  • ⅓ cup finely chopped shallots or onion
  • 2 cloves garlic, minced
  • 2 tablespoons flaxseeds
  • 1 (14 ounce) can reduced-sodium chicken broth
  • 1 large red or green sweet pepper, chopped
  • 1 teaspoon snipped fresh thyme or ¼ teaspoon dried thyme, crushed
  • Fresh thyme sprigs (optional)

Preparation

  • Prep

  • Ready In

  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

  • Serving size: ½ cup
  • Per serving: 152 calories; 5 g fat(1 g sat); 4 g fiber; 20 g carbohydrates; 7 g protein; 18 mcg folate; 0 mg cholesterol; 2 g sugars; 878 IU vitamin A; 47 mg vitamin C; 36 mg calcium; 2 mg iron; 198 mg sodium; 213 mg potassium
  • Nutrition Bonus: Vitamin C (78% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 1 fat

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