Lentil + quinoa pilaf


Whether it’s raining, freezing or you’re still blessed with the sun this weekend, wherever you are in this diverse country of ours, this simple and healthy – and so darn delicious – recipe is just about all you need. It’s another beauty from Chrissy Freer’s new book on the power of legumes, Superlegumes.

“Of all the legumes, lentils are among the highest in protein. Combined with quinoa, they make a high-protein vegetarian dish that’s packed with flavour and fibre as well as being a rich source of folate and magnesium.”

1⁄2 cup dried brown or green lentils, rinsed and drained
1⁄2 small head cauliflower, trimmed and cut into florets
1 red capsicum, seeded and sliced
Olive oil, for coating
300 g broccoli, trimmed and cut into florets
1 tablespoon olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1 teaspoon cumin seeds, crushed
1 cinnamon stick
250 ml low-salt vegetable or chicken stock
1⁄2 cup quinoa, rinsed and drained
1⁄4 cup coarsely chopped flat-leaf parsley
Coconut yoghurt, to serve
2 tablespoons pistachio kernels, coarsely chopped
Thinly sliced lemon zest, to garnish

Place the lentils in a medium saucepan and cover with cold water. Bring to the boil over high heat, then reduce the heat to low–medium and simmer for 20–25 minutes or until tender. Drain.

Meanwhile, preheat the oven to 200°C (400°F). Line a large baking tray with baking paper. Put the cauliflower and capsicum on the prepared tray and spray lightly with olive oil. Roast for 10 minutes. Add the broccoli to the tray and spray with a little more oil. Roast for 10 minutes or until the vegetables are golden and tender. Set aside.

Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 5 minutes or until light golden. Add the garlic, cumin and cinnamon and cook, stirring, for 1 minute or until fragrant. Add the stock and quinoa and bring to the boil. Cover and simmer for 12–15 minutes or until the stock has been absorbed and the quinoa is al dente. Stir in the lentils and parsley.

Serve the lentil and quinoa pilaf topped with the roasted vegetables and a dollop of yoghurt, garnished with pistachios 
and a little lemon zest.

Serves 4.

Recipe and photo: Superlegumes, by Chrissy Freer ($29.99, Murdoch Books)

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