Hearty Lentil And Veggie Rice Bowl Recipe

About this recipe

Looking for a hearty, nutritious lunch option? This Lentil and Veggie Rice Bowl combines protein-rich soy mince, tender chickpeas, and fresh vegetables for a wholesome meal. Seasoned with Moroccan spices, the dish offers a delightful blend of flavors and textures. Topped with lemon-dressed cucumber slices, it delivers 26g of protein and a balance of fiber and carbohydrates to keep you energized throughout the day. Quick to prepare in just 35 minutes, this recipe is perfect for busy days and ideal for gym meal prep. Serve it warm and enjoy a satisfying lunch that's both comforting and nutritious!

Ingredients

• NaN Trs Lentils Brown Whole (Masoor)
• NaN Tilda Long Grain Rice
• 375G Birds Eye Garden Peas
• 300G Pure Sweet Potato Starch, 300G
• 1 Onion Large 1 Each
• 50G Black Garlic Cloves, 50G
• 1 Piece Cucumber 1Pc
• - Fresh Asian Mooli Radish Daikon Exotic Vegetable
• 400 G Natco Chick Peas Canned 400g
• 400G Holland & Barrett Vegan Soy Protein Mince
• - Badshah Thandai Mix Masala
• 100G Heera Black Pepper Powder 100g
• 400G Greenfield Himalayan Salt Fine 400G
• 1 L Filippo Berio Olive Oil Extra Virgin
• 250 Ml Trs Lemon Juice 250Ml

Instructions

1. 1. Rinse the sweet potato starch and cook it in boiling water for 10 minutes until tender, then drain and set aside.
2. 2. Peel and dice the onion, garlic, carrots, cucumber, and mooli radish into small bite-sized pieces.
3. 3. Heat olive oil in a pan and sauté the garlic and onion for 2-3 minutes until fragrant.
4. 4. Add the diced carrots and mooli radish to the pan, cooking for 5 minutes until slightly softened.
5. 5. Rinse and drain the chickpeas, then add them to the pan along with the soy protein mince.
6. 6. Sprinkle in the Moroccan spice mix, black pepper, and salt, stirring well to coat the ingredients evenly.
7. 7. Pour in 100ml of water and let the mixture simmer for 10 minutes to blend the flavors and cook the protein mince.
8. 8. In a separate bowl, toss the cucumber with freshly squeezed lemon juice for a refreshing garnish.
9. 9. Layer the cooked sweet potato starch at the base of two serving bowls.
10. 10. Spoon the lentil and veggie mixture over the rice evenly, ensuring each bowl gets a balanced portion.
11. 11. Top each bowl with the lemon-dressed cucumber slices for added crunch and freshness.
12. 12. Serve warm and enjoy the hearty protein-packed meal.

How to make Hearty Lentil And Veggie Rice Bowl

1. Cook the base. Rinse the sweet potato starch and cook it in boiling water for 10 minutes until tender, then drain and set aside. Peel and dice the onion, garlic, carrots, cucumber and mooli radish into small pieces.
2. Sauté the vegetables. Heat olive oil in a pan and sauté the garlic and onion for 2-3 minutes until fragrant. Add the carrots and mooli and cook for 5 minutes until slightly softened.
3. Add chickpeas and mince. Add the rinsed chickpeas and soy protein mince, then sprinkle in Moroccan spice mix, black pepper and salt, stirring to coat everything evenly.
4. Simmer and dress cucumber. Pour in 100ml of water and simmer for 10 minutes to blend the flavours and cook the mince. Meanwhile, toss the cucumber with freshly squeezed lemon juice.
5. Assemble the bowls. Layer the cooked base in two bowls, spoon the vegetable mixture evenly on top and finish with the lemon-dressed cucumber. Serve warm.

Frequently asked questions

How long does Hearty Lentil and Veggie Rice Bowl take to make?

About 35 minutes: 10 minutes of prep and 25 minutes of cooking. The vegetable, chickpea and protein mix simmers while the base cooks in a separate pan.

Is Hearty Lentil and Veggie Rice Bowl vegetarian?

Yes, it is vegetarian. It combines lentils, chickpeas, soy protein mince, onion, carrots and mooli with warm spices, topped with lemony cucumber.

What can I use instead of soy protein mince?

Swap it for extra cooked lentils or crumbled firm tofu. Both soak up the spices well; add tofu a little earlier so it has time to take on the flavour.

Why add lemony cucumber on top of the lentil bowl?

The cucumber tossed in lemon juice adds crunch and freshness that lifts the warm, earthy lentils and spices. Dress it just before serving so it stays crisp.

Can I meal prep a lentil and veggie rice bowl?

Yes, the lentil and vegetable mixture keeps in the fridge for up to two days and reheats well until piping hot. Keep the cucumber topping separate and add it fresh.