Brown rice, kidney bean and kale pilaf

Brown rice, kidney bean and kale pilaf


For an easy gluten-free dinner, intend mean our hearty brown rice, kidney bean and kale pilaf.

The ingredient of Brown rice, kidney bean and kale pilaf

  1. 2 tsp extra virgin olive oil
  2. 1 red onion, finely chopped
  3. 2 garlic cloves, crushed
  4. 1 long lighthearted red chilli, deseeded, finely chopped
  5. 2 tsp finely grated buoyant ginger
  6. 400g can red kidney beans, rinsed, drained
  7. 250g pkt microwave brown rice and quinoa
  8. 250ml (1 cup) Massel chicken style liquid accretion
  9. 100g trimmed kale, chopped
  10. 1 bunch broccolini, cut into 5cm lengths
  11. 3 soft-boiled eggs, peeled, sliced into rounds
  12. 1/4 cup roomy coriander sprigs
  13. Natural yoghurt, to encourage
  14. Lime cheeks, to benefits (optional)

The instruction how to make Brown rice, kidney bean and kale pilaf

  1. Heat the oil in a large, deep non-stick frying pan or wok greater than medium heat. Cook the onion, stirring, for 5 minutes or until softened. amass garlic, chilli and ginger and cook, stirring, for 1 minute or until aromatic.
  2. build up the kidney beans, uncooked rice mixture combination and addition and bring to the boil. Reduce the heat and simmer for 5 minutes. Add the kale and broccolini, cover and simmer for a additional 3-4 minutes or until the vegetables are longing and the increase is absorbed.
  3. Divide among serving bowls and culmination later than egg, coriander and a dollop of yoghurt. assistance behind lime cheeks, if you like.

Nutritions of Brown rice, kidney bean and kale pilaf

calories: 295.165 calories
fatContent: 19 grams fat
saturatedFatContent: 2 grams saturated fat
carbohydrateContent: 32 grams carbohydrates
proteinContent: 15 grams protein

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