Light and Easy Lentil – Mixed Grains Pilaf

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A wholesome one pot meal that includes a rich plant based protein, carbohydrates, and vegetables. It is hearty enough to be the main course, and with the light grains, it can also accompany other foods at the dinner table. 

Amaranth contains good amounts trace minerals Phosphorus, Manganese, Magnesium and Iron. It is also high in protein and Vitamin B6. The high fiber content make it filling and is great for the digestive system and may help to reduce blood sugar. It contains lyseine, methionine, and cysteine, which are amino acids and the building blocks of protein, which help to repair and build muscle mass.

Couscous, made from wheat, is rich in selenium, a mineral that can reduce inflammation and repair damaged cells in the body. It also helps to protect the thyroid gland and helps with thyroid hormone production. It is also a good protein source.

Mushrooms are also high in selenium. They are also high in fiber, protein and antioxidants. Rich in B vitamins, they can also help to make red blood cells as well as uptake energy from the food you eat.

Ingredients

  • 1/2 cup Toor Lentils, washed and drained
  • 2 1/2 cups Mushrooms
  • 1 Large Onion, chopped
  • 5 Garlic Cloves, smashed
  • 1 cup Amaranth
  • 2 cups Water
  • 1/2 tsp. Turmeric
  • 1 tsp Cumin Seeds
  • Cayenne, a sprinkle
  • 1 tsp. Sea Salt, or a little more to taste
  • 1 TBSP olive oil
  • 1 cup Couscous
  • 1-2 tbsp. of chopped cilantro

Serves 6 – 8, Cook time: 45 minutes

How to cook light and easy lentils – Mixed grains pilaf?

Turn the heat on to low. Add lentils, cover with water to rise 1 inch above the lentils. Then, add the onion and the garlic.
After 30 minutes, or when lentils are halfway cooked, add spices: Turmeric, Cumin Seeds, Cayenne Powder and Sea Salt. Then add the oil just before adding the mushrooms. Stir the mushrooms in with the oil so that the oil protects them from getting mushy and the spices are well incorporated into the lentils, cover and cook for 5-7 minutes. Then add the Amaranth and the water, and stir. Cover and cook for another 10 minutes. Add the Couscous, stir, cover and cook for another 2-3 minutes. Turn off stove and let the dish rest so the ingredients can come together. 

Garnish with 1-2 tbsp. of Chopped Cilantro, and serve with MEC Yogurt if desired.