Lentil and Rice

Lentil and Rice is a hearty Moroccan dish that combines the earthy flavors of lentils with aromatic spices and fluffy rice, making it a satisfying and nutritious meal. This high-protein dish is perfect for a cozy dinner and offers a taste of North African cuisine.

Ingredients

• Brown lentils - 100 grams
• Basmati rice - 150 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Tomato - 1 medium, chopped
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1/2 teaspoon
• Cinnamon - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the brown lentils under cold water and set them aside.
2. In a medium saucepan, heat the olive oil over medium heat and sauté the chopped onion until translucent, about 5 minutes.
3. Add the minced garlic, diced carrot, and red bell pepper to the pan, cooking for an additional 5 minutes until the vegetables soften.
4. Stir in the chopped tomato, cumin, coriander, paprika, cinnamon, salt, and pepper, cooking for another 3 minutes to meld the flavors.
5. Add the rinsed lentils and vegetable broth to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
6. After 20 minutes, add the basmati rice to the saucepan, stir well, and ensure the rice is submerged in the liquid. Cover and cook for an additional 15 minutes or until the rice is tender and has absorbed the liquid.
7. Remove from heat and let it sit covered for 5 minutes. Fluff the lentil and rice mixture with a fork before serving.
8. Garnish with fresh parsley and serve warm.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 18 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein, making it great for muscle repair and growth.
• Rich in dietary fiber, aiding in digestion and promoting a healthy gut.

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