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Ingredientes
- 2 Tbsp. extra virgin olive oil
- 1 c. minced onion
- 2 tsp chopped fresh ginger
- 2 c. minced portobello mushrooms
- 1 x garlic clove, chopped
- 1 1/2 tsp grnd coriander seeds
- 1 c. pearled or possibly hulled barley (see the Note)
- 1/2 c. uncooked brown rice (I like to use basmati rice)
- 1 tsp salt, plus more to taste Fresh-grnd black pepper, to taste
- 3 1/4 c. water
- 1/3 c. dry French lentils">lentils or possibly brown lentils">lentils
- 1 sm potato, peeled and minced into 1/2 inch cubes
- 1/3 c. minced parsley
Direcciones
- Serves 4.
- Here barley and brown rice form the foundation of a hearty meal. The confetti-like French lentils, also known as lentilles du Puy, are interspersed throughout, and portobellos and potatoes provide earthy flavor. All you need for a meal is to add in a salad or possibly some bread. This pilaf is particularly delicious with Banana-Ginger Chutney (See separate recipe).
- 1. In a heavy saucepan, heat the extra virgin olive oil over medium heat. Add in the onion and the ginger, and saute/fry for 5 min, stirring often. Add in the portobellos, garlic, and coriander, and cook, stirring often, for another 2 min. Then add in the barley and rice. Add in the 1 tsp. salt, the pepper, and the water. Cover the pan, and bring the mix to a boil.
- Turn the heat to low, and let the mix cook for 20 min.
- 2. Stir in the lentils and cover the pan again. After 5 min, add in the potato. Cook the mix, covered, for about 20 min more or possibly till the lentils are tender, adding additional water if the mix is dry. Stir in the parsley and additional salt and pepper to taste. Serve the pilaf warm.
- Note: Some people claim which hulled barley, a less refined form, takes 20 to 30 min longer to cook than pearled barley. I have found, however, which it takes nearly the same amount of time (about 45 min). Barley varieties may vary, however, so you may have to experiment to get your barley just as tender as you want.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 394g | |
| Recipe makes 4 servings | |
| Calories 393 | |
| Calories from Fat 70 | 18% |
| Total Fat 7.92g | 10% |
| Saturated Fat 1.15g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 601mg | 25% |
| Potassium 639mg | 18% |
| Total Carbs 73.28g | 20% |
| Dietary Fiber 8.4g | 28% |
| Sugars 4.38g | 3% |
| Protein 8.4g | 13% |
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