Lentils and Brown Rice

Macros / Serving Size

Protein 19 g | Fat 3 g | Carbs 56 g

% Calories of Macros / Serving Size

Calories 315 | Protein 23 % | Fat 10 % | Carbs 67 %

Nutrients / Serving Size

Fiber 10 g | Sodium 438 mg | Sat. Fat 1 g

Ingredients (serves 4)

• 1 cup brown rice
• 2 ¼ cup water
• 1 cup dried lentils
• 1 ½ cup diced raw celery
• 1 ½ cup sliced carrots (fresh, unpeeled)
• 1 medium to large onion, diced
• 1/2  tsp. salt
• 1 ½ tbsp. dried curry powder
• 3-4 cloves garlic, minced
• 3 bay leaves
• 1-2 dashes of dried red pepper flakes
• 3 ½-4 cups low-sodium vegetable broth

Directions

1. Begin cooking rice according to package directions.
2. In a very large skillet, heat olive oil over medium-high heat. Add the celery, onions, carrots, and salt. Sauté until the onions become clear (about five minutes), stirring constantly. Add the garlic and cook for an additional minute.
3. Add the lentils and 3½ cups of vegetable broth, curry, bay leaf, pepper flakes and lentils.  Bring to a boil and let boil for one minute. Turn heat down to medium, cover and cook for an additional 20 minutes stirring occasionally. Check for doneness. The lentils should be tender.  If not cook a little bit longer checking every 5 minutes. Add a bit more broth if needed to prevent the lentils from sticking throughout the cooking process. If more liquid is needed than 4 cups of broth, add 2 tbsp. of water at a time. Once the lentils are soft, uncover and let the lentils sit for few minutes to absorb some of the extra liquid. Gently stir.
4. Serve by placing ¼ of the rice on a plate topped with ¼ of the lentils. Consider serving alongside sliced fresh cucumbers and tomatoes that have been lightly salted.

Notes

• Try this recipe with dried split peas, but adjust the water according to the package directions.
• Serve the lentils over a bed of couscous.
• This freezes well. So make a larger batch, portion in a container and freeze for an on-the go dinner or lunch when life is hectic.
• Add in extra veggies like eggplant and or zucchini.
• Nutrition analysis is based on the upper amount for all ingredients.

Thinking Outside the Box

Plant-based proteins are often overlooked.  Read more on how you can incorporate this meal into your weekly rotation.