“With 14 grams of protein per serving, this five-ingredient, plant-based recipe is a perfect lunch and dinner staple,” says Dana Angelo White, M.S., R.D., a sports dietitian, certified athletic trainer, and nutrition partner with Pulses.org. “Eating pulses like lentils helps you feel fuller longer, promote gut health and prevent post-meal energy slumps. Make a big batch of this pilaf as you meal-prep for the week. To mix things up, top this hearty bowl with roasted vegetables, beans, or a fried egg.”
Nutrition Information (per serving): Calories: 260; Protein: 9 grams; Fat: 13 grams; Carbs: 28 grams; Sugar: 3 grams
Recipe and photo courtesy of Pulses.org
Makes 4 servings
Prep time
5 min.
Cook time
20 min.
Ingredients
- 3 Tbsp extra-virgin olive oil
- 1/2 cup diced yellow onion
- 1 cup quinoa
- 3/4 cup dry lentils
- 3–4 cups vegetable or chicken broth
- 1 pat of butter
- Salt and pepper to taste
How to make it
In a non-stick pan over medium heat, heat the olive oil. Add the onions and sauté until translucent, about 3 minutes.
Stir in the uncooked quinoa and lentils. Stir the mixture together.
Pour in 3 cups of the broth and stir until well combined.
Lower the heat to low, cover, and let the mixture simmer for about 15-20 minutes, or until the quinoa and lentils have absorbed the liquid and are tender. Add the remaining cup of broth if needed.
Stir in the butter. Season with salt and pepper. Serve.
