Vegetable and Rice Bowl with Lentils

This Vegetable and Rice Bowl with Lentils is a vibrant and nutritious meal, packed with protein and fiber that makes for a satisfying American lunch. Bursting with fresh vegetables and hearty lentils, it's both wholesome and easy to prepare.

Ingredients

• Brown rice - 1 cup (200g)
• Green lentils - 1/2 cup (100g)
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Spinach - 2 cups (60g)
• Olive oil - 2 tablespoons (30ml)
• Garlic - 2 cloves, minced
• Vegetable broth - 2 cups (480ml)
• Soy sauce - 2 tablespoons (30ml)
• Ground cumin - 1 teaspoon
• Ground black pepper - 1/2 teaspoon
• Salt - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the brown rice and lentils under cold water until the water runs clear.
2. In a medium saucepan, combine the brown rice and 2 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes or until the rice is cooked.
3. In another pot, combine the lentils with 2 cups of water and bring to a boil. Reduce heat and simmer for 15-20 minutes until tender. Drain any excess water.
4. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
5. Add diced carrots, bell pepper, and zucchini to the skillet. Cook for about 5-7 minutes until the vegetables are tender.
6. Stir in the cooked lentils, spinach, soy sauce, ground cumin, ground black pepper, and salt. Cook for an additional 3-4 minutes until spinach wilts.
7. Once the rice is done, fluff it with a fork and divide it between two bowls.
8. Top the rice with the vegetable and lentil mixture, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from a variety of vegetables, contributing to overall wellness.

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