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Lentils.org

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Lentil & Couscous Pilaf

Prep Time: 10 Minutes

Total time: 25 Minutes

Servings: 10

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    2 Tbsp (30 mL) extra virgin olive oil

    2 cups (500 mL) Israeli couscous, dry

    4 cups (1 L) low-sodium chicken stock

    2 tsp (10 mL) salt

    1 lb (500 g) cherry tomatoes, halved

    1 tsp (5 mL) black pepper, freshly ground fine

    1 Tbsp (15 mL) fresh oregano, finely chopped

    2 cups (500 mL) whole red lentils, cooked

    1 Tbsp (15 mL) lime juice


Directions

  1. In a large sauce pot over medium to high heat, heat 1 Tbsp (15 mL) of oil and add the couscous, toast for 5 minutes.
  2. Add 3 cups (750 mL) stock and 1 tsp (5 mL) salt. Cover and simmer for 10 minutes until couscous is al dente.
  3. In a large skillet, add remaining 1 Tbsp (15 mL) oil and tomatoes. Season with 1 tsp (5 mL) of salt and pepper. Simmer and cook for 7 minutes, until tomatoes are beginning to break down and are jammy.
  4. Add remaining 1 cup (250 mL) stock, oregano, and lentils to the tomatoes. Bring to a boil, reduce to a simmer and cook for an additional 5 minutes.
  5. When tomatoes are ready, fold in cooked couscous and lime juice. Allow to sit for approximately 5 minutes prior to service.

Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 220
  • Total Fat 3 g
  • Saturated Fat 0 g
  • Cholesterol 0 mg
  • Carbohydrates 39 g
  • Dietary Fibre 4 g
  • Sugar 3 g
  • Protein 9 g
  • Sodium 600 mg
  • Potassium 255 mg
  • Folate 76 mcg