Lentil Rice

Lentil Rice is a hearty and nutritious Moroccan dish that combines the earthiness of lentils with aromatic spices and fluffy rice. This gluten-free meal is not only satisfying but also packed with protein and fiber.

Ingredients

• Brown lentils - 100 grams
• Basmati rice - 150 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon (or to taste)
• Black pepper - 1/2 teaspoon
• Vegetable broth - 400 ml
• Fresh parsley - for garnish

Steps

1. Rinse the brown lentils under cold water and set aside.
2. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent.
3. Stir in the minced garlic, diced carrot, and diced red bell pepper. Cook for another 5 minutes until the vegetables soften.
4. Add the cumin, cinnamon, paprika, salt, and black pepper to the pot. Stir well to combine the spices with the vegetables.
5. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
6. While the lentils are cooking, rinse the basmati rice under cold water until the water runs clear.
7. After 15 minutes, stir in the rinsed rice into the pot with lentils. Cover and cook for an additional 20 minutes, or until the rice is tender and all the liquid is absorbed.
8. Remove from heat and let the pot sit covered for 5 minutes. Fluff the lentil rice with a fork before serving.
9. Garnish with fresh parsley and serve warm.

Nutrition

• Calories: 400
• Protein: 18 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: 0.4 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, aiding digestion and promoting satiety.

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