Summer Vegetable Pilaf

Summer Vegetable Pilaf

0 Reviews
From: Diabetic Living Magazine

The essences of lemon and fresh basil heighten the flavors of garden-fresh summer vegetables in this flavorful lentil and rice side-dish recipe.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 (14.5 ounce) can vegetable broth
  • 1 medium onion, chopped ( ½ cup)
  • ½ cup dry lentils, drained and rinsed
  • ½ cup long grain rice
  • ¼ cup water
  • 1 teaspoon finely shredded lemon peel
  • 1½ cups small broccoli florets, sliced zucchini or summer squash, and/or pea pods
  • 1 medium carrot, cut into thin strips ( ½ cup)
  • ½ small eggplant, peeled and diced (2 cups)
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 3 plum tomatoes, chopped (1 cup)
  • ¼ cup chopped fresh basil
  • ¼ cup finely grated Asiago or Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. Combine broth, onion, lentils, uncooked rice, the water, and lemon peel in a 3-quart saucepan. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes, adding broccoli, zucchini or squash, and/or pea pods, and carrot during the last 3 to 5 minutes of cooking.
  2. Meanwhile, cook the eggplant and garlic in a 10-inch skillet in hot oil over medium heat until the eggplant is soft, about 10 minutes.
  3. Remove the lentil mixture from the heat; let stand for 5 minutes. Carefully stir in the eggplant mixture, tomatoes, and basil. To serve, sprinkle with Asiago (or Parmesan).

Nutrition information

  • Serving size: 1 serving
  • Per serving: 275 calories; 6 g fat(2 g sat); 11 g fiber; 44 g carbohydrates; 12 g protein; 250 mcg folate; 8 mg cholesterol; 6 g sugars; 3,503 IU vitamin A; 42 mg vitamin C; 102 mg calcium; 4 mg iron; 495 mg sodium; 657 mg potassium
  • Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (70% dv), Folate (62% dv), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 1½ vegetable, ½ fat

Reviews 0