Pilaf packs a punch

Lentil Buckwheat Pilaf with Pumpkin Seeds, Carrots and Goji Berries is a recipe that exemplifies how easy it can be to start incorporating the recommended four dietary habits. It was developed by the Food Innovation & Research Studio (FIRSt) at George Brown College in Toronto with the support of the Helderleigh Foundation. The star ingredients in this pilaf are the buckwheat and goji berries.

Lentil Buckwheat Pilaf with Pumpkin Seeds, Carrots and Goji Berries INGREDIENTS :

5 tbsp Olive oil ½cup Onion, small diced 1 tbsp Lemon juice 1cup Carrots, grated and water squeezed out 1 clove Garlic, finely minced 2tsp Smoked paprika 5 each Saffron threads ½tsp Salt 1½cups Buckwheat groats, rinsed 1can Coconut milk (see Chef’s Tips) 1½cups No salt added vegetable stock 2 cups Canned lentils, drained and rinsed 1cup Pumpkin seeds, dry roasted and unsalted ½cup Goji berries

DIRECTIONS:

Heat a large saute pan over medium heat. Once the pan is hot, add 2 tbsp oil, onions, and cook for 5 minutes until translucent. Add lemon juice, and cook for another 5 minutes. Add carrots and 3 tbsp olive oil. Cook for 5-7 minutes, stirring continuously. Add garlic, paprika, saffron and salt, and cook for another 5 minutes, stirring Stir in the buckwheat, and sauté for 2 minutes. Add the coconut milk and stock and bring the mixture to a simmer. Reduce heat to medium low. Cook for 15 minutes, then stir in the pumpkin seeds and goji berries. Cook for an additional 2 minutes then remove from heat and serve.

CHEF’S TIPS:

Look for canned coconut milks that only contain coconut cream and water, no additional fillers. Goji berries can be substituted with dried cranberries or mulberries. If smoked paprika is not available, use sweet paprika. This dish is fantastic served hot or cold.