This eclectic pilaf is a real time-saver. You need to spend only about five minutes to get it going, then you can leave it alone to cook while you do other things—and you’ll have just one pan to wash.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　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

　　

Step 1

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.

　　

Step 2

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.

　　

Cook’s Tip

Step 3

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.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 391

　　

Step 6

Total Fat: 4.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 2.5g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 263mg

　　

Step 13

Carbohydrates: 75g

　　

Step 14

Fiber: 9g

　　

Step 15

Sugars: 7g

　　

Step 16

Protein: 16g

　　

Step 17

Dietary Exchanges

　　

Step 18

4 1/2 Starch

　　

Step 19

1 Vegetable

　　

Step 20

1 Very Lean Meat

　　American Heart Association Quick & Easy Meals