Lentil and Rice Bowl

This Lentil and Rice Bowl is a hearty, nutritious meal that combines earthy lentils with fluffy rice and fresh vegetables, topped with a zesty dressing. It's a perfect balance of flavors and textures, making it an ideal healthy lunch option.

Ingredients

• Brown lentils - 1 cup (200g)
• Brown rice - 1/2 cup (100g)
• Vegetable broth - 2 cups (480ml)
• Red bell pepper - 1 (diced)
• Cucumber - 1/2 (diced)
• Cherry tomatoes - 1 cup (halved)
• Red onion - 1/4 (finely chopped)
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 1 tablespoon (15ml)
• Garlic powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons (chopped)

Steps

1. Rinse the brown lentils and brown rice thoroughly under cold water.
2. In a medium saucepan, combine the brown lentils and vegetable broth, bringing it to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes or until the lentils are tender.
4. In a separate pot, bring 1 cup of water to a boil, add the brown rice, cover, and reduce to low heat. Cook for 15-20 minutes until the rice is tender and water is absorbed.
5. While the lentils and rice are cooking, prepare the vegetables. Dice the red bell pepper, cucumber, and cherry tomatoes, and finely chop the red onion.
6. In a small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and black pepper to create the dressing.
7. Once cooked, fluff the rice and lentils with a fork and combine them in a large bowl.
8. Add the diced vegetables and dressing to the lentil and rice mixture, stirring gently to combine.
9. Serve warm or at room temperature, garnished with fresh parsley.

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 70 g
• Fiber: 18 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein, supporting muscle health.
• Rich in fiber, aiding digestion and promoting satiety.

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