Roasted Vegetable and Rice Bowl with Lentils

This Roasted Vegetable and Rice Bowl with Lentils is a vibrant and nutritious meal, packed with flavors and textures that make for a satisfying lunch. The combination of hearty lentils, colorful roasted vegetables, and fluffy rice creates a wholesome dish that is both filling and healthy.

Ingredients

• Brown rice - 1 cup (200g)
• Lentils (green or brown) - 1/2 cup (100g)
• Carrot - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Zucchini - 1 medium, diced
• Red onion - 1 small, diced
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - for garnish

Steps

1. Preheat your oven to 200°C (400°F).
2. Cook the brown rice according to package instructions; typically, combine 1 cup of rice with 2 cups of water, bring to a boil, then reduce heat and simmer for 35-40 minutes until tender.
3. Rinse the lentils under cold water, then combine them with 1.5 cups of water in a pot. Bring to a boil, reduce heat, and simmer for about 20-25 minutes until tender. Drain and set aside.
4. While the rice and lentils are cooking, prepare the vegetables. In a large bowl, combine the diced carrot, bell pepper, zucchini, and red onion.
5. Drizzle the olive oil over the vegetables, then add the minced garlic, paprika, cumin, salt, and black pepper. Toss until the vegetables are evenly coated.
6. Spread the seasoned vegetables on a baking sheet in a single layer and roast in the preheated oven for about 25-30 minutes, or until tender and slightly caramelized, stirring halfway through.
7. Once the rice, lentils, and vegetables are cooked, assemble the bowls by dividing the rice and lentils evenly between two serving bowls. Top with the roasted vegetables.
8. Garnish with fresh parsley before serving.

Nutrition

• Calories: 480
• Protein: 18 g
• Carbs: 80 g
• Fiber: 15 g
• Sugar: 5 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 fiber, which aids in digestion and helps maintain a healthy weight.
• Rich in plant-based protein, supporting muscle health and overall nutrition.

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