Rice & Lentil Pilaf

Fat 17%Carbs 71%Protein 12%
Percent Calories

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

  1. Prepare wild rice according to package directions. It has the longest cook time, so put it on to boil first.
  2. Chop onions, carrots, celery. Transfer to a medium saucepan with olive oil and cook until onions are translucent. Season generously.
  3. 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.
  4. Cover and reduce heat to low, simmer rice/lentil mix for 20 minutes. Remove bay leaf.
  5. 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)

NutrientValue%DV
Calories320
Fats6g 8%
Saturated fats1g 4%
Trans fats0g
Cholesterol0mg 0%
Sodium115mg 5%
Carbs57g 21%
Net carbs53g
Fiber4g 15%
Sugar2g
Protein10g
Calcium30mg 3%
Iron3mg 42%
Potassium307mg 7%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene424μg
Beta carotene1028μg
Caffeine0mg
Choline28mg 5%
Copper0.3mg 36%
Fluoride1μg
Folate (B9)199μg 50%
Lycopene0.1μg
Magnesium50mg 12%
Manganese1mg 40%
Niacin3mg 20%
Pantothenic acid1mg 20%
Phosphorus174mg 25%
Retinol0μg
Riboflavin (B2)0.1mg 9%
Selenium6μg 11%
Theobromine0mg
Thiamine0.4mg 34%
Vitamin A IU2079IU
Vitamin A104μg 12%
Vitamin B120μg 0%
Vitamin B60.3mg 20%
Vitamin C3mg 3%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 8%
Vitamin K7μg 6%
Zinc2mg 19%
Sugars
Sugar2g
Sucrose1g
Glucose1g
Fructose0.3g
Lactose0g
Maltose0.1g
Galactose0g
Starch10g
Fats
Saturated fats1g 4%
Monounsaturated fats4g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.5g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid2g
Glycine0.4g
Histidine0.3g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine0.5g
Proline0.4g
Serine0.5g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.3g
Valine1g

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