Spiced Orange, Fig and Toasted Sunflower Pilaf

I’m reviewing a new cookbook called The Smart Palate. It was created by the Rosalind and Morris Goodman Cancer Research Center at McGill University. It’s three authors aim for easy-to-make recipes that are visually appealing and healthy. Healthy in their views means fairly low in calories, fat and sodium and high in vitamins and minerals. Nutritional breakdowns are given. So are sidebars with “Smart Tips” such as “A sturdy, heavy-bottomed saucepan with a tight-fitting lid is a must for cooking any grain” and Dr. Joe’s Smart Fact:

“The high protein and nutrient content in lentils is reason enough to incorporate them into our diet. The large dose of soluble fibre that lentils provide is of particular importance for people with diabetes, since it slows the digestion and absorption of carbohydrates and helps to reduce the risk of spikes in blood sugar levels.”

All well and good, but it feels like a recipe book from the ’90s. If you don’t own theAmerican Heart Association Cookbook or Bonnie Stern’s HeartSmart: The Best of HeartSmart Cooking, or you’re a beginner in the kitchen (or were recently placed on a heart-healthy diet by a doctor) this book is a great place to start.

I cheated just a little with this recipe. It’s supposed to be for lentils and barley, but barley isn’t gluten-free, so I used brown rice instead. I also didn’t have pistachios, so I toasted sunflower seeds instead. And I added some spinach, because I love salty, crunchy, softening-to-silky spinach in a warm salad. You, of course, can do as you wish.

Spiced Orange, Fig and Toasted Sunflower Pilaf
adapted from The Smart Palate 

1 cup green lentils, rinsed and drained (with the rice)
1 cup brown rice, rinsed and drained
4 1/2 cups vegetable stock, divided
1/4 cup orange juice
1/2 cup chopped dried figs (try to make them as small as the sunflower seeds, but when you get frustrated from how sticky they are, give up)
1 tsp salt
1/2 cup chopped flat-leaf parsley (leaves and stems)
1/4 cup chopped dill (leaves and stems)
1 cup chopped spinach leaves (mature leaves taste better than baby leaves)
2 navel or other large oranges, supremed 
1/3 cup shelled, unsalted sunflower seeds

Dressing:
1 tbsp red wine vinegar
2 tsp hot mustard (the book gives a recipe with horseradish, maple syrup and turmeric and a bunch of other stuff, but I used Dijon)
1 tsp honey
1/4 tsp salt
1 tbsp sunflower oil

Place all dressing ingredients except oil in a blender. Blend until smooth. Gradually add oil and blend to emulsify.

In a large saucepan bring the drained rice to a boil with 2 1/2 cups of stock. Reduce heat to a simmer and cook 35 minutes. Remove from heat (leave the lid on) and let stand 5 minutes. Then fluff with a fork and stir in 1/2 tsp salt.

Bring the remaining 2 cups of stock to a boil in a medium saucepan with the drained lentils. Reduce heat, cover and simmer 20-30 minutes, or until lentils are tender. Add more liquid if necessary. Stir in remaining 1/2 tsp salt.

Zest oranges then supreme into segments.*

Combine with all remaining ingredients (except sunflower seeds) in the large bowl.Pour vinaigrette over salad and toss to combine.

Toast seeds in a dry skillet over medium heat for 5-8 minutes, shaking the pan regularly to toast evenly. They’re done when they’re golden and aromatic. Add to bowl and toss to combine.

*This video is ridiculous. Skip ahead as necessary.