Welcome to The Storied Recipe Podcast, a podcast about food, culture, and love.
I host a unique podcast where every guest gives me a recipe that’s significant to their culture, life, and memories. I make, photograph, and share the recipe with you. I invite you to listen to Afia's story as you learn how to make her Easy Vegan Pilau!
You know I don't get to decide which recipes I make for this blog - and to be 100% honest, I wasn't super excited when I got this one. Call it lack of experience, but I couldn't see how quinoa could be flavorful. Meanwhile, I associated lentils with heavy winter soups and stews. This Lentil Quinoa Pilau recipe from my podcast guest Afra Amoaka was a delightful surprise from the first bite - light and full of flavor. It's filling, full of fiber and protein, and once again - truly delicious. And now, Afia's going to teach you how to make this easy vegan pilau!
A Few Questions I Asked Afia About Pilau
What is Pilau?
While most often associated with India, Pilau rice is a dish made by countries all along the Silk Road. Afia's version is influenced by her time in Tanzania. No matter what country it's from, Pilau is a rice dish seasoned with aromatic spices, cooked in such a way that the grains of rice are separate, and often mixed with a protein, like chicken, or other times, with vegetables.
Is Pilau Vegan?
Most version of Pilau are not vegan. However, this version from Afia makes brilliant use of lentils as the protein. Although rice is already vegan, Afia's Tanzanian version is made with quinoa in order to boost the nutritional value of the dish. Finally, Afria uses a vegetable stock, of course, rather than stock from chicken or another animal, in order to veganize her delicious Pilau.
How Long Does Pilau Last in the Fridge?
According to Afia, you can keep this for up to a week. Honestly, it's so good, I don't think you will! But it's nice to know that's an option.
Episodes Related to Vegan Lentil Quinoa Pilau
Curing Land and Restoring Tradition: The Canadian African Afia Amoaka
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Recipe
How To Make Easy Vegan Pilau
- Total Time: 1 hour
- Yield: 8 servings 1x
Description
Step by step instructions on how to make this easy Vegan Pilau, bursting with flavors and packed with protein and fiber.
Ingredients
- 1 tbsp coconut oil
- ½ cup brown lentils
- 1 medium onion, chopped
- 4 cardamon pods
- ½ tsp cinnamon
- 1 thump size of ginger, grated
- 1 clove garlic, crushed
- ¼ tsp cloves
- 1 tsp cumin
- ¼ tsp chili flakes (or more for a spicy kick)
- 1 cup dry quinoa
- 2 cups water
- ¼ veggie stock cube
- Salt to taste
Instructions
Cue Up The Episode!
Make sure to listen to Afia on The Storied Recipe Podcast, "Curing Land & Restoring Tradition: The Canadian African, Afia Amoako, and Vegan Pilau" while you make her Vegan Pilau recipe!
Make The Recipe
- Pre soak the lentils overnight or for at least 5 hours to speed up the cooking process. Wash and rinse the soaked lentils before using.
- In a pan, heat the oil at medium heat then add the spices, ginger, garlic and onions. Frying the spices and pepper helps to release their aroma
- Add ¼ cup of water to further cook the onions to let them soften and also to make sure the pan is not drying out.
- When the onions are soft, add 1 cup of water and lentils and let the lentils cook for 15 minutes. Make sure to fully cover the pan and cook at medium temperature.
- After 15 minutes, add the quinoa and 1 and ½ cup of water, then taste the sauce to make sure there is enough salt.
- Cover the pan well and cook the quinoa for 18-20 minutes at low-medium heat.
- After, turn off the heat and let the quinoa stand for 5 minutes, still covered, to cool down. This allows the quinoa to be extra fluffy.
- The pilau is ready. When you finally remove the cover, you will smell a rich and earthy fragrance that will have your taste buds tingling to taste the pilau
- Use a spoon to fluff up the quinoa
- Serve with some greens or a salad
- This stores really well in the fridge for up to a week
Notes
Make sure to listen to Afia on The Storied Recipe Podcast, "Curing Land & Restoring Tradition: The Canadian African, Afia Amoako, and Vegan Pilau" while you make her Vegan Pilau recipe!
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Cuisine: African, Indian, South Asian
Nutrition
- Calories: 147
- Sugar: 1
- Sodium: 28
- Fat: 3
- Saturated Fat: 2
- Carbohydrates: 23
- Fiber: 6
- Protein: 6
Would love to hear from you!