Prep Time: 15 minutes
•
Time: 30 minutes
•
Yield: 1750 mL/1245 g
•
Portions: 7 x 8 oz spoodle/178 g
Moroccan Pilaf Brown Rice and Quinoa
INGREDIENTS 20 mL 125 mL
Canola oil 75 g Diced onion
125 mL 90 g Diced red sweet pepper 10 mL 10 mL 5 mL
8 g Minced garlic Ras el hanout (Moroccan seasoning) 4 g Brown sugar
250 mL 200 g Uncle Ben’s® Brown Rice with Red and Black Quinoa 410 mL
Vegan broth
250 mL 88 g Julienne carrots 500 mL 350 g Cooked chickpeas 15 mL
2 g Chopped fresh mint
30 mL
4 g Chopped cilantro
30 mL
5 g Chopped parsley
30 mL
Orange juice
30 mL
NUTRITIONAL per 250 mL/178 g portion
15 g Toasted sliced almonds
Calories 223, Fat 4.5 g, Carbohydrates 48 g, Fibre 4.5 g, Protein 6.5 g, Sodium 264 mg
250 mL 155 g Halved or quartered red grapes
VEGAN / DAIRY-FREE GLUTEN-FRIENDLY WHOLE GRAIN
STEPS 1. In a pot heat oil over medium heat. Add onion, pepper and garlic and cook, while stirring for about 5 minutes or until soft. Add Ras el Hanout and brown sugar and cook for 1 minute. 2. Add Uncle Ben’s® Brown Rice with Red and Black Quinoa, broth, carrots and chickpeas. Stir until well combined. Increase heat to high and bring to a boil. Reduce heat, cover and simmer for 17 minutes. Remove from heat and let rest for 5 minutes. 3. Stir in mint, cilantro, parsley, orange juice, almonds and grapes until well combined. Serve. QUÉBEC 450-449-4171
RECIPE NOTES • Can be prepared in oven. Preheat convection oven to 400ºF. Complete to end of Step 1. Transfer to an insert pan. Add Uncle Ben’s® Brown Rice with Red and Black Quinoa, broth, carrots and chickpeas. Stir until well combined. Tightly cover with foil and bake for 20-25 minutes. Remove from oven and let rest for 5 minutes. Continue with Step 3. • Can be prepared in rice cooker. Complete to end of Step 1. Transfer to a rice cooker. Add Uncle Ben’s® Brown Rice with Red and Black Quinoa, broth, carrots and chickpeas. Stir until well combined. Start rice cooker according to manufacture settings. When cooked, continue with Step 3. ONTARIO 905-625-4469
ALBERTA 403-207-3203
BRITISH COLUMBIA 604-526-1788
unclebens.ca CHEFCONNEXION.CA
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