Arroz de Lentilha

Arroz de Lentilha is a hearty Brazilian rice dish that combines the nutty flavor of lentils with aromatic spices, creating a nutritious and satisfying meal. Rich in protein and fiber, this dish is perfect for a wholesome dinner.

Ingredients

• Brown rice - 150 grams
• Lentils - 100 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Olive oil - 2 tablespoons
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - 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, heat the olive oil over medium heat. Add the chopped onion and garlic, sauté until translucent.
3. Add the diced carrot and bell pepper to the pan and cook for about 5 minutes, stirring occasionally.
4. Stir in the rinsed rice and lentils, followed by the cumin, paprika, salt, and black pepper. Mix well to combine all ingredients.
5. Pour in the vegetable broth and add the bay leaf. Bring to a boil, then reduce the heat to low and cover. Simmer for about 25 minutes, or until the rice and lentils are cooked and the liquid is absorbed.
6. Once cooked, remove from heat and let it sit covered for an additional 5 minutes.
7. Fluff the rice and lentils with a fork, discard the bay leaf, and garnish with fresh parsley before serving.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in dietary fiber, promoting digestive health.

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