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Tex-Mex Pilaf

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.

Recipe information

  • Yield

    serves 4, 1 3/4 cups per serving

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

Preparation

  1. 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.

  2. 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.

  3. 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
TagsPilafTex-MexAmericanKidney BeanBean and LegumeVegetableCornLentilBell PepperBrown RiceRiceRice & GrainsSideMainDinnerNut FreeDairy FreeVegetarianVeganEasyWeeknight MealsOne-Pot MealsSimmerCookbooks
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