Ingredients
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For the filling:
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1 cup green lentils (mung beans may be substituted)
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2 cups water
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1 medium onion, chopped
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1 clove garlic, minced
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1 tablespoon olive oil (optional)
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For the sauce:
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1 cup dry brown rice
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2 cups vegetable broth (or water)
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1 small tomato, roughly chopped
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1/2 red bell pepper, seeded and finely diced
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1/2 yellow bell pepper, seeded and finely diced
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1 teaspoon smoked paprika
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1 teaspoon ground cumin
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1/2 teaspoon ground coriander
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1/4 teaspoon ground ginger
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1/4 teaspoon garam masala
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1 tablespoon lemon juice (fresh or bottled)
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Salt and black pepper to taste
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Optional toppings:
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Fresh parsley, chopped
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Sliced avocado
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Roasted pumpkin seeds
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Crushed tortilla chips
Directions
Subtitle: Gluten-free, High-fiber, Protein-packed, and Kid-friendly!
Description: This flavorful vegan lentil bowl recipe features earthy brown rice, sweet carrots, crunchy bell peppers, and fragrant spices like cumin, coriander, paprika, and turmeric. It’s inspired by traditional Moroccan cuisine but made easy and accessible for everyday cooking. Enjoy as a complete meal or serve over cauliflower rice for a low-carb option!
Ingredients:
* For the filling:
* 1 cup green lentils (mung beans may be substituted)
* 2 cups water
* 1 medium onion, chopped
* 1 clove garlic, minced
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1 tablespoon olive oil (optional)
For the sauce:
* 1 cup dry brown rice
* 2 cups vegetable broth (or water)
* 1 small tomato, roughly chopped
* 1/2 red bell pepper, seeded and finely diced
* 1/2 yellow bell pepper, seeded and finely diced
* 1 teaspoon smoked paprika
* 1 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground ginger
* 1/4 teaspoon garam masala
* 1 tablespoon lemon juice (fresh or bottled)
* Salt and black pepper to taste
Optional toppings:
* Fresh parsley, chopped
* Sliced avocado
* Roasted pumpkin seeds
* Crushed tortilla chips
Instructions:
1. Rinse and sort through the lentils to remove any debris. Place the sorted lentils and 2 cups of water into a small pot. Bring to a boil, reduce heat to low, cover, and simmer until tender (about 20 minutes). Set aside.
2. While the lentils are cooking, prepare the brown rice according to package directions using the 2 cups of vegetable broth instead of water. Cook the rice until just tender and set aside without fluffing.
3. Make the sauce by combining all the ingredients for the sauce in a blender or food processor. Blend until smooth and return to the pan used to cook the rice. Heat the sauce over medium-low heat, stirring constantly, until warmed through. Season with additional salt and pepper if desired.
4. To assemble the bowls, divide the cooked brown rice between four serving bowls. Top each portion of rice with about 1/2 cup of the cooked lentils and their liquid. Divide the remaining ingredients evenly among the bowls.
5. Serve warm, sprinkling fresh herbs and optional toppings on top of each bowl before serving. Enjoy!
Note: The nutrition facts provided below are based on a single serving without any optional toppings.
Nutritional Information per Serving (without optional toppings):
Calories: 450kcal | Carbohydrates: 72g | Protein: 15g | Fat: 10g | Saturated Fat: 1.5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2.5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 450mg | Potassium: 1200mg | Fiber: 15g | Sugar: 15g | Vitamin A: 135IU | Vitamin C: 25mg | Calcium: 100mg | Iron: 3mg
Steps
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1
Done
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Rinse and sort through the lentils to remove any debris. Place the sorted lentils and 2 cups of water into a small pot. Bring to a boil, reduce heat to low, cover, and simmer until tender (about 20 minutes). Set aside. |
|
2
Done
|
While the lentils are cooking, prepare the brown rice according to package directions using the 2 cups of vegetable broth instead of water. Cook the rice until just tender and set aside without fluffing. |
|
3
Done
|
Make the sauce by combining all the ingredients for the sauce in a blender or food processor. Blend until smooth and return to the pan used to cook the rice. Heat the sauce over medium-low heat, stirring constantly, until warmed through. Season with additional salt and pepper if desired. |
|
4
Done
|
To assemble the bowls, divide the cooked brown rice between four serving bowls. Top each portion of rice with about 1/2 cup of the cooked lentils and their liquid. Divide the remaining ingredients evenly among the bowls. |
|
5
Done
|
Serve warm, sprinkling fresh herbs and optional toppings on top of each bowl before serving. Enjoy! |
|
6
Done
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1.5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: |
|
7
Done
|
2.5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 450mg | Potassium: 1200mg | Fiber: 15g | Sugar: 15g | Vitamin A: 135IU | Vitamin C: 25mg | Calcium: 100mg | Iron: 3mg |
