Three Grain and Lentil Pilaff Recipe

Looking for an easy Three grain and lentil pilaff recipe? Learn how to make Three grain and lentil pilaff using healthy ingredients.


Submitted by flossie_b

Makes 8 servings



Actually, one grain, two seed and lentil pilaff. Leave plain and serve with curry etc, or add feta, peppers etc for a salad

Recipe Ingredients for Three grain and lentil pilaff

150 g uncooked long grain brown rice
75 g uncooked buckwheat
75 g uncooked green lentils
75 g uncooked millet
2 cloves garlic
2 tbsp olive oil
2 tsp garam masala

Recipe Directions for Three grain and lentil pilaff

  1. Rinse the rice and boil for 5 minutes in a large amount of salted water with 2" cinnamon stick.

  2. Rinse the remaining grains and lentils, add to the waterwith the peeled garlic cloves and boil for another 15 - 20 minutes.

  3. Drain and rinse with a kettle ful of boiling water. Fish out the garlic and mash it. Remove the cinnamon and discard.

  4. Heat the olive oil, a healthy grinding of fresh black pepper and the mashed garlic in a small pan with the garam masala and fry gently for 2 - 3 minutes.

  5. Add to drained grain mixture and stir gently.

  6. Serve hot or cold as a salad.

Categories

Beans, Rice, Main Dish, Side Dish

Nutrition Facts
Serving Size 51.5g
Amount Per Serving
Calories
199
Calories from Fat
42
% Daily Value*
Total Fat
4.7g
7%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
3mg
0%
Potassium
204mg
6%
Total Carbohydrates
33.7g
11%
Dietary Fiber
5.2g
21%
Sugars
0.2g
Protein
6.2g
Vitamin A 0% Vitamin C 1%
Calcium 2% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very low in sugar
  • High in dietary fiber
  • High in manganese
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