Bean Lentil Pilaf

bean lentil pilaf photo

I finished my 5k today at a personal best. I could have celebrated with a slice of pizza at the after fair. Instead, I am having a mix of healthy (so I don’t feel guilty) and decadent (so I feel like its a celebration), a been lentil pilaf with buffalo shrimp.

The buffalo shrimp I did not make. Instead I baked up the pre-made ones from Northern Chef. Maybe not the healthiest, but if I always ate healthy I would feel like I was depriving myself and it would be difficult to stay a healthy eater. However, I don’t eat the full 4 oz portion and instead have 3 oz so I get my celebration without all the guilt. Better to load up on the Bean and Lentil Pilaf.

Before I give you the recipe for the Bean Lentil Pilaf, here is my hack to cut down prep time but also increase the flavor of the dish with fresh herbs. First I had used vegetables that were pre-riced and sliced from the market. Second, rather than messing up a cutting board chopping herbs, I simply shredded them in my fingers, or pulled them from the stem and dropped them in.

Bean Lentil Pilaf

Ingredients:

1 cup dried sprouted beans and lentils (I used TruRoots – you can get this at Wholefoods)
1 1/2 cup riced mixed vegetables (cauliflower, broccoli, spinach)
1 cup sliced mushrooms
4 cups water
2 beef bouillon cubes (you can use vegetable, chicken or beef stock if you like)
1 Tbs olive oil
1/2 Tbs Worcestershire sauce
1 tsp chopped garlic
4 large sage leaves (large leaf is 2- 3 inches long)
2 stems oregano (7 inches)
1 stem rosemary (8-9 inches)
Himalayan salt (or Kosher salt) to taste
Ground black pepper to taste

Instructions: Beans and Lentils

  1. Add dried beans and lentils, and bouillon cubes to water.
  2. Bring to a boil
  3. Simmer covered for 15 minutes or until beans and lentils are tender
  4. Drain beans and lentils by placing a strainer over a bowl to collect the broth, then set aside the drained beans and lentils and broth.

Instructions: Pilaf

  1. While the beans and lentils are cooking, add olive oil to hot pan.
  2. Add mushrooms to pan and sauté until they are cooked on one side.
  3. Add in riced vegetable mix and garlic and sauté with mushrooms until tender. By then the mushrooms will have finished cooking as well.
  4. Start to finger shred the sage and strip the oregano and rosemary of the stems. Add to pan and mix in with mushrooms and vegetables.
  5. By the time the mushrooms and vegetables are done, the beans should be ready. Add the beans and lentils that you set aside to the pan and mix through. If the pilaf seems a bit dry, add some of the broth to the pan. This will also deglaze the pan and get pick up the flavor from your sauté.
  6. Add in the Worcestershire sauce. Then salt and pepper to taste. I typically add 2 pinches of the Himalayan salt and 6-7 grinds of the pepper mill. I like my pilaf to still taste like the beans, lentils and vegetables. However, you can add in a little more Worcestershire sauce for more flavor – my husband likes it better this way. Just be careful not to overdo it or you end of with vegetables that taste like salty steak.

Serves 4

Calories and nutrition calculated through MyFitnessPal recipe builder – nutritional information directional only. Sodium level is based on 1/2 tsp salt and 1 cup of beef broth left from cooking.

Serving of Bean & Lentil Pilaf 220 calories
Serving of 3 oz Buffalo Shrimp (about 5 shrimp) 136 calories

bean lentil pilaf

 

 

 

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