Brown Rice Pilaf with Lentils, Beef, and Bell Peppers

DSC09789

I created this dish because I wanted to make something that was both very nutritious and also tasty. I don’t believe in ‘super foods’ (which is mostly a way to make you pay more for foods that aren’t necessarily more nutritious), but I do believe in eating foods that are nutritious because they are high in protein and fiber. Lentils are high in both of them, and so is brown rice. Brown rice (or “hulled” or “unmilled” rice) is whole grain rice. It is chewier and more nutritious than white rice because it has the bran and germ, which are removed to make white rice. Because of this, brown rice is higher in protein and fiber than white rice, and it has more flavor as well. Just brown rice and lentils by themselves wouldn’t make for a tasty dish though. So I decided to add yellow and red bell peppers to add some color, crunch, and freshness. And to add ground beef and beef stock to make it more hearty and add an additional layer of flavor. Pilaf is a generic name for a dish that consists of rice cooked in stock with other ingredients, so the name fits the bill. The result was tasty indeed. Here is what I did…

Ingredients

DSC09763

For 3 servings

200 grams (1 cup) brown rice

200 grams (1 cup) lentils, preferably “du Puy”

450 grams (1 lb) ground beef

1 litre (4 cups) beef stock

1 onion, chopped

1 red and 1 yellow bell pepper, cleaned and diced

salt and freshly ground black pepper

1/2 tsp ground cumin

1/2 tsp ground coriander

extra virgin olive oil

Instructions

DSC09764

I used “du Puy” lentils, that do not require to be soaked and are done in 25 minutes. The brown rice I used also requires 25 minutes of cooking time. Adjust the cooking times as needed.

Bring 1 litre (4 cups) of beef stock to a boil. Add the lentils…

DSC09765

…and the rice (taking into account any difference in cooking time). Cover the pot and cook until the rice and lentils are cooked, in my case 25 minutes.

DSC09766

In the meantime, heat 2 tablespoons of olive oil in a frying pan. When the oil is hot, add a red and a yellow bell pepper, diced. Stir over high heat until the bell pepper starts to color, then turn off the heat.

DSC09769

Lift the bell pepper out of the pan with a slotted spoon and reserve.

DSC09770

In the same pan, stir a chopped onion over medium heat until it is soft, about 5 minutes. You may need to add some additional olive oil.

DSC09771

When the onion is soft, add 450 grams (1 lb) of ground beef. Cook over medium-high heat, stirring and breaking up the meat with wooden spatulas…

DSC09772

…until the meat has lost its raw color.

DSC09774

Season with salt, pepper, ground cumin, and ground coriander to taste. I used half a teaspoon each of the latter two.

DSC09776

By now the rice and lentils should be tender but still firm to the bite.

DSC09779

Strain the remaining beef stock from the rice and lentils into the pan with the meat (and reserve the rice and lentils for now).

DSC09781

Bring the stock to a boil, then reduce the heat to a simmer.

DSC09782

Simmer until the stock has reduced by about half.

DSC09784

Now add the rice and lentils…

DSC09785

…as well as the bell pepper. Stir over medium heat until heated through.

DSC09786

Add some good quality extra virgin olive oil for some additional flavor and creaminess.

DSC09787

Stir and taste for seasoning one final time.

DSC09789

The pilaf is now ready to be served and enjoyed.

Flashback

DSC01541

Are you looking for a dish with unusual ingredients? How about guinea fowl with salsify and porcini sauce? It tastes great, as well…

Advertisements

10 thoughts on “Brown Rice Pilaf with Lentils, Beef, and Bell Peppers

  1. This may not be the ‘prettiest’ dish to serve but as far as taste and nutrition are concerned it is marvellous and must again go on my menu soonest! Fully agree with you on the overused and abused term ‘super foods’ . . . and use white rice only for my favourite risottos – otherwise it is mostly brown with black or ‘forbidden’ or ‘Emperor’s’ rice making an occasional appearance . . .

    Liked by 1 person

  2. Oh yum, this is the kind of dish that I like to make for my family. We have so much ground beef from the 1/4 cow we bought I’m always looking for good ground beef recipe ideas. I’m also lucky in that our local Whole Foods grocery has organic du Puy lentils available in bulk, and I just happen to have some in my pantry along with brown rice. Yay!

    Liked by 1 person

  3. This is truly a healthy dish, Stefan, and I, too, tend to avoid the “superfoods.” THere’s so much more to good nutrition than that. I like the idea of adding brown rice to the dish. I’ve a lentil dish coming up and I wish now that I had seen this beforehand, Brown rice would have been a very good addition. Well, there’s always next time. 🙂

    Liked by 1 person

Leave a comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s