Savory Lentil and Rice Bowl

The Savory Lentil and Rice Bowl is a hearty and nutritious dish that combines earthy lentils with fluffy rice, topped with vibrant sautéed vegetables and a drizzle of tangy dressing. Perfect for a late-night meal, this bowl is satisfying and packed with flavor.

Ingredients

• Brown lentils - 100 grams
• Brown rice - 100 grams
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Spinach - 50 grams, fresh
• Soy sauce - 1 tablespoon
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. Rinse the brown lentils and brown rice under cold water until the water runs clear.
2. In a medium saucepan, combine the lentils, brown rice, and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes or until both the lentils and rice are tender and the broth is absorbed.
3. While the lentils and rice are cooking, heat olive oil in a large skillet over medium heat. Add the minced garlic and diced onion, sautéing until the onion is translucent, about 3-4 minutes.
4. Add the diced carrot and bell pepper to the skillet and continue to sauté for another 5 minutes until the vegetables are tender.
5. Stir in the fresh spinach, soy sauce, cumin, paprika, salt, and black pepper. Cook for an additional 2-3 minutes until the spinach wilts.
6. Once the lentils and rice are cooked, fluff them with a fork and mix them into the skillet with the sautéed vegetables. Drizzle with lemon juice and toss everything together.
7. Serve the lentil and rice mixture in bowls and garnish with fresh parsley.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Contains essential vitamins and minerals from vegetables, supporting overall wellness.

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