Tex-Mex Pilaf Recipe

Name: Tex-Mex Pilaf
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: Soups & Stews
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

Servings: persons

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

1
In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom.
2
Cook the onion for 2 minutes, or until soft, stirring occasionally.
3
Stir in the remaining ingredients.
4
Increase the heat to high and bring to a boil.
5
Reduce the heat and simmer, covered, for 40 minutes, or until the lentils and rice are cooked through.
6
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.
7
(Per Serving)
8
Calories: 391
9
Total Fat: 4.0g
10
Saturated: 0.5g
11
Trans: 0.0g
12
Polyunsaturated: 1.0g
13
Monounsaturated: 2.5g
14
Cholesterol: 0mg
15
Sodium: 263mg
16
Carbohydrates: 75g
17
Fiber: 9g
18
Sugars: 7g
19
Protein: 16g
20
Dietary Exchanges
21
4 1/2 Starch
22
1 Vegetable
23
1 Very Lean Meat

No nutrition data on file — estimate from the ingredient list.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 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, and more.

Yes, Tex-Mex Pilaf falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Tex-Mex Pilaf

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