Healthy Recipes Healthy Low-Calorie Recipes Low-Calorie Side Dish Recipes Low-Calorie Quinoa Recipes Red Lentil, Quinoa, and Flaxseed Pilaf Be the first to rate & review! 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on July 21, 2018 Print Rate It Share Share Tweet Pin Email Prep Time: 15 mins Additional Time: 35 mins Total Time: 50 mins Servings: 5 Yield: 5 servings Nutrition Profile: Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High Fiber Low Sodium Low-Calorie Nut-Free Jump to Nutrition Facts Ingredients 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 1/4 teaspoon dried thyme, crushed 1 bunch Fresh thyme sprigs Directions 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. 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. Rate it Print Nutrition Facts (per serving) 152 Calories 6g Fat 20g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 5 Serving Size 1/2 cup Calories 152 % Daily Value * Total Carbohydrate 20g 7% Dietary Fiber 4g 15% Total Sugars 2g Protein 7g 14% Total Fat 6g 7% Saturated Fat 1g 3% Vitamin A 878IU 18% Vitamin C 47mg 52% Folate 18mcg 4% Sodium 198mg 9% Calcium 36mg 3% Iron 2mg 12% Magnesium 48mg 11% Potassium 213mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved