Buckwheat & Red Lentil Pilaf
The toasty flavors of buckwheat and the hearty flavor of red lentils make this pilaf an especially satisfying side dish. Nuts and dried fruit are classic ingredients in pilafs.
  • 1/4 cup walnut halves
  • 1 teaspoon olive oil
  • 4 cloves garlic, minced
  • 1 cup whole-grain roasted buckwheat groats (kasha)
  • 1/2 cup red lentils
  • 2 cups boiling water
  • 1 cup carrot juice
  • 3/4 teaspoon rosemary, minced
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1-1/3 cups pitted dried plums (prunes), diced
  • 2 teaspoons walnut oil or olive oil

1. Preheat the oven to 350°F. Toast the walnuts in a toaster oven or small ungreasted skillet until crisp and fragrant, about 7 minutes. When cool enough to handle, coarsely chop.

2. In a large nonstick skillet, heat the oil over medium heat. Add the garlic and cook until softened, about 1 minute.

3. Stir in the buckwheat and red lentils, and cook until the buckwheat is well coated, about 3 minutes.

4. Add the boiling water, carrot juice, rosemary, salt, and pepper, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until the buckwheat is tender. Stir in the toasted walnuts, dried plums, and walnut oil.

Nutritional Information
Per serving: 287 calories, 6g total fat (.7g saturated), 0mg cholesterol, 8g dietary fiber (0.1g soluble), 55g carbohydrate, 9g protein, 312mg sodium.
Good source of: beta carotene, fiber, magnesium, niacin, potassium, riboflavin, thiamin, vitamin B6.

Date Published: 09/19/2005 > Printer-friendly Version

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