Lentil and Rice Pilaf with Toasted Cumin Seeds
Lentils are the fastest cooking dried legume and for that reason can be briefly precooked and then added to rice as an interesting pilaf. The value for cancer patients is getting some protein in the rice, so it can stand alone as a quick meal or work as a side dish.
1 cup (250 mL) brown lentils
2 Tbsp (30 mL) extra-virgin olive oil
1 clove garlic, finely chopped
1/2 tsp (2.5 mL) cumin seeds
4 cups (1 L) water
1 cup (250 mL) brown basmati rice
2 cups (500 mL) vegetable stock
1/4 cup (60 mL) walnuts, lightly toasted
Sea salt to taste
Bring water to boil in large saucepan. Add lentils and boil uncovered for 10 minutes. Drain and set aside.
Heat olive oil in large saucepan over low heat. Add garlic and cumin seeds and cook 1 minute. Add cooked lentils and rice. Stir in vegetable stock.
Bring to boil. Stir once, cover, and cook over medium-low heat until stock is absorbed and rice and lentils are tender, about 15 to 30 minutes. Uncover and let stand 5 minutes.
Meanwhile, toast walnuts in small skillet over medium heat and stir into pilaf. Serve with vegetables or as a side dish.
Serves 4.
source: "Cancer-Free Dining" alive #270, April 2005
Lentil and Rice Pilaf with Toasted Cumin Seeds
Directions
Sally Errey, RNCP
Sally Errey, RNCP, is an acclaimed speaker and author on optimum health through nutrition and lifestyle. She is author of Staying Alive! Cookbook for Cancer Free Living (Belissimo Books, 2004).
READ THIS NEXT
SEE MORE »
Pickled Radish and Cabbage Slaw
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
Chicken Taco Lettuce Wraps with Tomatillo Salsa Verde
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
Pinto Bean and Pasilla Pepper Dip
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.
Eggplant-Crusted Mushroom Quiche with Arame
Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish. Fresh or dried If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.