Red Lentil, Quinoa, and Flaxseed Pilaf

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.

Prep Time:
15 mins
Additional Time:
35 mins
Total Time:
50 mins
5 servings


  • cup dry red lentils

  • cup quinoa

  • 1 tablespoon olive oil

  • 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


  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 Facts (per serving)

152 Calories
6g Fat
20g Carbs
7g Protein
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.

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