1 cup of rice & lentil pilaf contains 320 Calories. The macronutrient breakdown is 71% carbs, 17% fat, and 12% protein. This is a good source of protein (18% of your Daily Value), fiber (15% of your Daily Value), and potassium (7% of your Daily Value).
Ingredients
Directions
- Prepare wild rice according to package directions. It has the longest cook time, so put it on to boil first.
- Chop onions, carrots, celery. Transfer to a medium saucepan with olive oil and cook until onions are translucent. Season generously.
- Add rice, green lentils, bouillon cube, bay leaf (optional) and enough water to cover the rice plus one inch (+1") to the pot. Bring to a boil.
- Cover and reduce heat to low, simmer rice/lentil mix for 20 minutes. Remove bay leaf.
- Once wild rice is cooked, drain excess water and add to white rice/lentils and stir gently to combine. Season to taste with salt and pepper.
Nutrition Facts
For 1 cup of rice & lentil pilaf (106g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 320 | |
| Fats | 6g | 8% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 115mg | 5% |
| Carbs | 57g | 21% |
| Net carbs | 53g | |
| Fiber | 4g | 15% |
| Sugar | 2g | |
| Protein | 10g | |
| Calcium | 30mg | 3% |
| Iron | 3mg | 42% |
| Potassium | 307mg | 7% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 424μg | |
| Beta carotene | 1028μg | |
| Caffeine | 0mg | |
| Choline | 28mg | 5% |
| Copper | 0.3mg | 36% |
| Fluoride | 1μg | |
| Folate (B9) | 199μg | 50% |
| Lycopene | 0.1μg | |
| Magnesium | 50mg | 12% |
| Manganese | 1mg | 40% |
| Niacin | 3mg | 20% |
| Pantothenic acid | 1mg | 20% |
| Phosphorus | 174mg | 25% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 6μg | 11% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 34% |
| Vitamin A IU | 2079IU | |
| Vitamin A | 104μg | 12% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 3mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 7μg | 6% |
| Zinc | 2mg | 19% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 10g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.5g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.5g | |
| Proline | 0.4g | |
| Serine | 0.5g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |







