Arroz Integral com Lentilhas

Arroz Integral com Lentilhas is a wholesome Brazilian dish that combines the nuttiness of brown rice with the earthy flavors of lentils, creating a satisfying and nutritious meal. Packed with protein and fiber, it's perfect for a comforting supper that nourishes the body.

Ingredients

• Brown rice - 150 grams
• Lentils - 100 grams
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Olive oil - 2 tablespoons
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• 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 pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until softened and fragrant, about 3-4 minutes.
3. Add the diced carrot to the pot and cook for an additional 3 minutes.
4. Stir in the rinsed brown rice and lentils, then add the vegetable broth and bay leaf.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes or until the rice and lentils are tender.
6. Season with salt and black pepper to taste, then remove from heat and let it sit covered for 5 minutes.
7. Fluff the rice and lentils with a fork, then serve garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in dietary fiber, aiding digestion and promoting satiety.

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