A fragrant and hearty one-pot pilaf featuring earthy lentils, sweet roasted carrots, and aromatic spices. Topped with a cooling herbed yogurt sauce, this is a complete and satisfying vegetarian meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 200g brown or green lentils, rinsed
- 150g basmati rice, rinsed
- 500g carrots, peeled and chopped into 2cm pieces
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 liter vegetable broth
- 3 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- Salt and black pepper to taste
- 200g plain Greek yogurt
- 2 tablespoons fresh mint, chopped
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. On a baking sheet, toss the chopped carrots with 1 tablespoon of olive oil, salt, and pepper. Roast for 20-25 minutes until tender and lightly caramelized.
- 2.While carrots roast, heat the remaining 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened.
- 3.Add the minced garlic, cumin, coriander, and turmeric. Cook for 1 minute until fragrant. Stir in the rinsed lentils and basmati rice to coat them in the spices.
- 4.Pour in the vegetable broth, season with salt, and bring to a boil. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the liquid is absorbed and the rice and lentils are tender.
- 5.While the pilaf cooks, prepare the sauce by combining the Greek yogurt, chopped mint, parsley, and lemon juice in a small bowl. Season with a pinch of salt and pepper.
- 6.Fluff the cooked pilaf with a fork and gently fold in the roasted carrots. Serve warm, topped with a generous dollop of the herbed yogurt sauce.
Informações Nutricionais
Porque esta receita
This dish is exceptionally nutritious, providing plant-based protein and high fiber from lentils to support digestion and satiety. Carrots offer a rich source of Vitamin A, and the dish is balanced with whole grains for sustained energy.
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