UA Cooperative Extension - Nutrition Network

Basic Rice Pilaf

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April 22, 2016

  • Prep: 15 mins
  • Cook: 50 mins
  • 15 mins

    50 mins

    1 hr 5 mins

  • Yields: 8 servings

Ingredients

2 teaspoon olive oil or canola oil

1 medium onion, diced

2 cloves garlic, minced

2 cups brown rice and lentil mix (1 cup each)

4 cups vegetable broth, chicken broth or water

1 teaspoon black pepper

1-2 bay leaves

½ teaspoon dried thyme or sage

Directions

Wash hands well with soap and warm water. Wash produce well and chop as directed.

In a medium saucepan with lid, heat olive oil and sauté onion and garlic until browned, about 5 minutes.

Add brown rice and lentils. Stirring constantly, toast rice and lentils with onion and garlic for 1-2 minutes until nutty and fragrant.

Pour in vegetable broth, black pepper, bay leaf, and thyme or sage. Stir mixture and bring to a boil.

Once mixture begins to boil, cover pan with a lid and reduce heat to a simmer. Set timer for 45 minutes and cook covered until all moisture is absorbed.

Serve immediately or cool and store in the refrigerator for up to 5 days.

Tip: For additional flavor, add 1 tablespoon of dried parsley and/or 1 teaspoon of dried rosemary.

USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

Persons with a disability may request a reasonable accommodation, such as a sign language interpreter, by contacting The University of Arizona Disability Resource Center at 520-621-3268 or drc-info@email.arizona.edu. To request an ASL interpreter, visit http://drc.arizona.edu/about/request-interpreter. Requests should be made as early as possible to allow time to arrange the accommodation.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401.

This institution is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Jeffrey C. Silvertooth, Associate Dean & Director, Economic Development & Extension, College of Agriculture Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

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Nutrition Facts

Serving Size1/2 cup
Calories200
Sodium70mg
Iron2mg
Protein9g
Cholesterol0mg
Total Fat2g
Saturated Fat0g
Folate118mcg
Calcium13mg
Percent calories from fat10
Total Carbohydrates36g
Dietary Fiber4g