Spiced Red Lentil Pilaf with Fresh Veggies
This delightful Spiced Red Lentil Pilaf is a nutritious and vibrant dish that's perfect for lunch or as a satisfying snack. Bursting with the flavors of fresh vegetables and aromatic spices, this recipe is not only delicious but also quick to prepare. Utilizing red lentils, which cook faster than other varieties, this pilaf is enhanced with the warmth of cayenne pepper and the freshness of parsley, making it a perfect option for a wholesome meal that can be enjoyed by all. Serve it warm as a light main course or as a side dish to complement your favorite proteins.
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
Green onions
2 tablespoons (trimmed and chopped)
Green bell pepper
1/3 cup (seeded and diced)
Carrot
1/3 cup (peeled and diced)
Zucchini
1/2 cup (peeled and diced)
Dried red lentils
1/2 cup (uncooked)
Fat-free low-sodium chicken broth
1 cup (liquid)
Garlic
1 clove (smashed)
Cayenne pepper
1 dash (or to taste)
Fresh parsley
2 tablespoons (chopped)
Instructions
1
In a heavy frying pan, combine the chopped green onions, diced green bell pepper, diced carrot, and diced zucchini.
2
Cook over low heat for about 5 minutes, stirring constantly, until the green onions are wilted and the vegetables start to soften.
3
Add the dried red lentils to the pan, along with the fat-free low-sodium chicken broth and the smashed garlic clove.
4
Stir well to combine all the ingredients, then bring the mixture to a boil over medium heat.
5
Once boiling, reduce the heat, cover the pan, and let it simmer for 10 minutes, stirring occasionally.
6
After 10 minutes, stir in the cayenne pepper to taste and add the chopped fresh parsley.
7
Check the lentils for doneness; they should be al dente with a slight crunch. Avoid overcooking.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Red Lentil Pilaf with Fresh Veggies?
It is a nutritious, vibrant dish made with fast-cooking red lentils, fresh vegetables like zucchini and carrots, and aromatic spices.
What type of lentils are used in this recipe?
The recipe calls for dried red lentils because they cook much faster than other lentil varieties.
How long do the vegetables need to cook initially?
The green onions, bell pepper, carrot, and zucchini should be sautéed over low heat for about 5 minutes until they start to soften.
Can I substitute green lentils for red lentils?
It is not recommended for this specific recipe because green lentils take much longer to cook and would require more liquid and time.
Which fresh vegetables are included in the pilaf?
The recipe includes green onions, green bell pepper, carrots, and zucchini.
Is this red lentil pilaf recipe vegetarian?
As written with chicken broth it is not vegetarian, but it can easily be made vegetarian by using vegetable broth instead.
How can I make this recipe vegan?
To make it vegan, simply replace the chicken broth with an equal amount of vegetable broth or water.
How much chicken broth is required?
You will need 1 cup of fat-free low-sodium chicken broth.
How should the garlic be prepared?
The recipe requires one clove of garlic that has been smashed.
What is the desired texture for the cooked lentils?
The lentils should be cooked until they are al dente, meaning they are tender but still have a slight crunch.
How do I adjust the spiciness of the dish?
You can adjust the heat by adding more or less cayenne pepper according to your personal taste.
How do I prevent the lentils from becoming mushy?
Avoid overcooking by simmering for only 10 minutes and checking for an al dente texture.
Do the carrots need to be peeled?
Yes, the recipe specifies using peeled and diced carrots.
How much zucchini is used in this recipe?
The recipe calls for 1/2 cup of peeled and diced zucchini.
What role does cayenne pepper play in the recipe?
Cayenne pepper adds a touch of warmth and spice that enhances the aromatic profile of the pilaf.
Can this pilaf be served as a side dish?
Yes, it works perfectly as a light main course or as a side dish to complement your favorite proteins.
Is this a good option for a healthy lunch?
Yes, it is described as a nutritious and vibrant dish that is perfect for a healthy lunch.
How many green onions are used?
The recipe uses 2 tablespoons of trimmed and chopped green onions.
What type of pan should be used for cooking?
A heavy frying pan is recommended for cooking the vegetables and lentils evenly.
Can I use water instead of broth?
Yes, water can be used, though broth provides more depth of flavor.
How much fresh parsley is added?
The recipe calls for 2 tablespoons of chopped fresh parsley, added at the end of cooking.
Should the pan be covered while simmering?
Yes, once the mixture reaches a boil, you should cover the pan and reduce the heat to simmer.
What is the total simmering time for the lentils?
The lentils should simmer for approximately 10 minutes.
How should the green bell pepper be prepared?
The bell pepper should be seeded and diced before being added to the pan.
Is this recipe low in fat?
Yes, it uses fat-free broth and is primarily composed of vegetables and lentils, making it a low-fat option.
Can I add other vegetables to this pilaf?
Yes, this is a versatile recipe that can be customized with other fresh vegetables you have on hand.
How do I know when the lentils are finished cooking?
Check them after 10 minutes of simmering; they should be soft enough to eat but still hold their shape.
Why are red lentils preferred for this quick meal?
Red lentils are preferred because they have a shorter cooking time than brown or green lentils, making the meal very fast to prepare.
Can I use dried parsley instead of fresh?
While fresh parsley provides the best flavor, you can use dried parsley if necessary, though you should use a smaller amount.
Is this recipe considered a quick meal?
Yes, with a 5-minute vegetable sauté and a 10-minute simmer, the entire dish can be prepared in under 20 minutes.