Lentil Quinoa Rice with Kale Recipe

• 분량: 5 servings
• 활동 시간: 5 minutes
• 총 시간: 30 minutes

재료

1 cup dry white rice (see notes)

1/2 cup dried French lentils (or green or brown lentils)

1/2 cup dry quinoa (see notes)

3 cups low-sodium vegetable broth (or water)

1 cup chopped kale (optional)

2 bay leaves (optional)

2 large cloves garlic (minced)

1/2 teaspoon paprika

1/2 teaspoon cumin

1/2 teaspoon oregano

1/4 teaspoon cayenne

Salt and black pepper (to taste (or salt substitute)

방향

Rinse rice, lentils, and quinoa thoroughly until the water runs clear.

Rice Cooker Method:

Transfer the rinsed rice, lentils, quinoa, chopped kale (if using), garlic, paprika, cumin, oregano, and cayenne to the inner pot of the rice cooker. Add the vegetable broth or water. (Adds salt to taste.)

Cook: Stir well to combine. Use the white rice or mixed rice setting if your cooker has one. Start the cooker. When finished, let it sit for 5 to 10 minutes on “keep warm,” then remove the bay leaves. Fluff and add more salt to taste.

Stovetop Method:

Transfer: Add the rinsed rice, lentils, quinoa, chopped kale (if using), garlic, paprika, cumin, oregano, and cayenne to a medium saucepan. Add the vegetable broth or water. (Add salt to taste.)

Cook: Bring the liquid to a gentle boil. Reduce the heat to low. Cover and simmer for 25 to 30 minutes or until water has stopped escaping from the lid. Using a clear lid helps you see when it is done. Check for doneness—the grains and lentils should be tender. Turn off the heat and let stand covered for 5 minutes before serving. Remove the bay leaves. Fluff with a fork. Add more salt to taste.

영양 정보

• 칼로리: 270 kcal
• 지방 전체: 2 g
• 포화 지방: 0.2 g
• 불포화 지방: 1.4 g
• 나트륨: 7 mg
• 탄수화물 전체: 53 g
• 식이섬유: 8 g
• 총 당류: 1 g
• 단백질: 10 g