Packed with texture and flavor, this super healthy pilaf boasts whole grains, legumes and antioxidants. A perfect addition to soups & salads or served just by itself, at any temperature.
difficulty level: beginner
equipment needed: you can use a large braiser, but any large non stick (ceramic) pot will do, even a 12" frying pan with lid will do a great job.
what you need:
- 2 cups quinoa, you can wash and strain the quinoa, i skip this step as i do not mind the lightly bitter flavor that unwashed quinoa provides. if you are just a beginner to eating whole grains i recommend to wash.
- 1/2 cup black rice; yes you can use any rice, but black rice contains health-promoting anthocyanin antioxidants, similar to those found in blackberries and blueberries, so why not get an antioxidant boost :)
- 1/2 cup dry green lentils
- 6 cups vegetable broth (not low sodium)
- 2 golden(or red) beets peeled and cut into tiny little squares.
- 1/2 large onion finely chopped.
- 1 tbsp high heat cooking oil
- 1 tbsp extra virgin olive oil
- 1/2 tsp salt divided
- 1 tsp cumin
- 1/2 tsp turmeric -1/2 cup fresh flat leaf parsley chopped
what to do:
- preheat pot/pan on medium high
- add 1 tbsp cooking oil
- add onions and saute until translucent and slightly browned, about 4 minutes
- add beets and saute an additional 3 minutes
- add 1/4 tsp salt to onions and beets and mix reduce heat to medium
- add quinoa, lentils, and rice mix well
- add cumin turmeric and additional 1/4 tsp salt
- toast grains vegetables and spices for 3 minutes stirring around
- add broth, stir well
- increase heat to medium high and bring broth to a boil
- once boiling, cover with lid and reduce heat to medium low (towards low)
- let cook covered for 30 min
- remove from heat
- open lid, fluff up the pilaf mixing it around, cover with a dish towel (one you are not afraid to get dirty), close lid back up, pull edges of towel to tighten it under lid.
- let sit 10 minutes; the towel trick helps any condensation get soaked up by the towel and produces a very fluffy pilaf.
- remove lid and towel
- add fresh parsley
- add 1 tbsp extra virgin olive oil and serve :)
this is a hearty dish served warm on a winter day, or a light addition to a sald served cold in summer