Multigrain Pilaf
A hearty and protein-rich pilaf featuring a blend of whole grains, lentils, and beans, seasoned with aromatic spices. Perfectly complemented by a side of pan-fried bell peppers.
Equipment
- Large saucepan with lid
- wooden spoon
- Measuring cups and spoons
Ingrediënten
- 1 tablespoon 15 ml coconut oil, melted
- ½ cup 80 g red onion, chopped
- 4 cloves garlic grated
- 1 tablespoon 6 g garam masala
- ½ teaspoon caraway seeds
- ½ teaspoon ground coriander
- ½ teaspoon ground ginger
- ¼ teaspoon cayenne pepper
- 1 teaspoon coarse sea salt
- ½ cup 53 g raisins (optional)
- ½ cup 70 g brown lentils, uncooked, rinsed
- ½ cup 90 g pearl barley, uncooked, rinsed
- ½ cup 80 g long grain brown rice, uncooked, rinsed
- ½ cup 80 g wild rice, uncooked, rinsed
- 3 cups 705 ml vegetable or tomato juice
- 3 cups 705 ml water or vegetable broth
- ½ cup 84 g quinoa, uncooked, rinsed
- 1 can 15 ounces / 425 g black beans, drained and rinsed
- 1 can 15 ounces / 425 g kidney beans, drained and rinsed
- Handful of chili roasted peanuts for serving
Instructies
- In a large saucepan, heat the coconut oil over medium heat.
- Add the red onion, garlic, garam masala, caraway seeds, coriander, ginger, and cayenne.
- Cook for 2 minutes until fragrant.
- Stir in the salt, raisins (if using), lentils, barley, and rices.
- Cook for 2 minutes.
- Add the vegetable or tomato juice and water.
- Bring to a boil, then reduce heat to medium-low.
- Cover and cook for 35 minutes, stirring twice.
- Add the quinoa and beans.
- Cover and cook for another 15 minutes, until the quinoa is fully cooked with visible "tails.
- "
- If excess liquid remains, remove the lid and let simmer until reduced.
- If grains aren’t tender, add extra water or broth and continue cooking.
- Serve hot, garnished with chili roasted peanuts.
Notes / Tips / Wine Advice:
Serving Tip:
Serve alongside pan-fried bell peppers for added color and flavor.
Wine Advice:
A crisp Sauvignon Blanc or a light Pinot Noir pairs well with this dish.
Nutritional Information
Calories: 365 kcal | Carbohydrates: 68 g | Protein: 18 g | Fat: 6 g | Fiber: 12 g | Sugar: 6 g | Salt: 1.2 g
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