Tex-Mex Pilaf
Ingredients
- 2 teaspoons olive oil ⓘ
- 1/2 cup chopped onion ⓘ
- 1 15-ounce can no-salt-added kidney beans, rinsed and drained ⓘ
- 1 1/4 cups low-sodium vegetable broth or water ⓘ
- 1 cup uncooked brown rice ⓘ
- 1 cup fresh or frozen whole-kernel corn ⓘ
- 1 cup chunky salsa (lowest sodium available) ⓘ
- 1/4 cup uncooked lentils, sorted for stones and shriveled lentils and rinsed ⓘ
- 1/4 cup chopped red bell pepper
- 1/2 teaspoon chili powder, or to taste ⓘ
- 1/4 teaspoon crushed red pepper flakes, or to taste ⓘ
- Dash of garlic powder ⓘ
Instructions
- In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom.
- Cook the onion for 2 minutes, or until soft, stirring occasionally.
- Stir in the remaining ingredients.
- Increase the heat to high and bring to a boil.
- Reduce the heat and simmer, covered, for 40 minutes, or until the lentils and rice are cooked through.
- If you want a nonvegetarian version of this dish, substitute fat-free, low-sodium chicken broth for the vegetable broth and add a little chopped skinless chicken or lower-sodium, low-fat ham with the other ingredients.
- (Per Serving)
- Calories: 391
- Total Fat: 4.0g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 1.0g
- Monounsaturated: 2.5g
- Cholesterol: 0mg
- Sodium: 263mg
- Carbohydrates: 75g
- Fiber: 9g
- Sugars: 7g
- Protein: 16g
- Dietary Exchanges
- 4 1/2 Starch
- 1 Vegetable
- 1 Very Lean Meat
Nutrition & Diet Analysis (per serving)
700
kcal
35% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).