Ingredientes

• 200g Brown or Green Lentils, rinsed
• 150g Medium Bulgur Wheat, rinsed
• 300g Sweet Potatoes, peeled and cubed (approx. 2 cm)
• 200g Carrots, peeled and cut into rounds or sticks
• 1 large Onion, finely chopped
• 3 cloves Garlic, minced
• 2 tablespoons Olive Oil
• 1 tablespoon Tomato Paste
• 1 teaspoon Ground Cumin
• 1 teaspoon Ground Coriander
• 0.5 teaspoon Smoked Paprika
• 0.25 teaspoon Turmeric Powder
• Pinch of Cinnamon (optional)
• 750ml Vegetable Broth
• 100g Fresh Spinach or Kale, chopped
• Juice of half a Lemon
• Salt to taste
• Freshly ground Black Pepper to taste
• 30g Fresh Parsley or Mint, chopped (for garnish)

Instruções

1. 1.Preheat oven to 200°C (fan 180°C). On a baking tray, toss the cubed sweet potatoes and carrots with 1 tablespoon of olive oil, salt, and pepper. Roast for 25-30 minutes, or until tender and slightly caramelized, stirring halfway.
2. 2.While vegetables are roasting, heat the remaining 1 tablespoon of olive oil in a large pot or deep pan over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent.
3. 3.Add the minced garlic, ground cumin, ground coriander, smoked paprika, turmeric, and cinnamon (if using) to the pot. Cook for 1 minute, stirring constantly, until fragrant.
4. 4.Stir in the tomato paste and cook for another minute. Then, add the rinsed lentils and bulgur to the pot, stirring to coat them with the spices.
5. 5.Pour in the vegetable broth, bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and most of the liquid has been absorbed. If it becomes too dry before lentils are cooked, add a little more hot broth.
6. 6.Once the lentils and bulgur are cooked, gently fold in the roasted sweet potatoes and carrots. Stir in the fresh spinach or kale until it wilts.
7. 7.Remove from heat, stir in the fresh lemon juice, and adjust seasoning with salt and pepper to taste. Garnish generously with fresh parsley or mint before serving. This pilaf stores well in the refrigerator for up to 4-5 days, making it ideal for meal prep.

Informações Nutricionais

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