Hearty Lentil And Veggie Rice Bowl Recipe

About this recipe

Dive into the flavors of a Hearty Lentil and Veggie Rice Bowl, a perfect balance of protein, fiber, and aromatic herbs that will leave you feeling satisfied. This vegetarian dish combines tender lentils simmered with garlic and onion, sautéed zucchini and bell peppers seasoned with Italian spices, and fluffy basmati rice to create a wholesome and delicious meal. With 25g of protein and 15g of fiber per serving, it’s an ideal choice for a nutritious lunch that supports muscle recovery and digestion. Preparing it is a breeze, taking just 35 minutes from start to finish, making it perfect for busy weekdays or meal prep. Garnished with fresh parsley, this comforting bowl is not only flavorful but also visually appealing, bringing a touch of Italian-inspired cuisine to your table. Whether you're looking for a high-protein meal or simply craving something hearty and healthy, this dish is sure to impress.

Ingredients

• NaN Trs Lentils Brown Whole (Masoor)
• 250G Tilda Wholegrain Basmati Rice 250g
• 375G Birds Eye Garden Peas
• - Biona Capers In Olive Oil
• 250 G Onion Shallots 300g
• 50G Black Garlic Cloves, 50G
• - Knorr Stock Cubes Vegetable
• 1 Piece Buy Fresh Courgettes Zucchini Online | Alli Bhavan 750g
• 1 piece Yellow Bell Pepper
• 75G Greenfields Hot Wings Seasoning, 75G
• 100G Heera Black Pepper Powder 100g
• 400G Greenfield Himalayan Salt Fine 400G
• - Schwartz Flat Leaf Parsley

Instructions

1. 1. Rinse the basmati rice under cold water until the water runs clear, then set aside.
2. 2. Heat 1 tablespoon of olive oil in a deep pan and sauté the chopped onion until translucent.
3. 3. Add minced garlic and cook for another minute, stirring to avoid burning.
4. 4. Stir in the brown lentils and add the vegetable stock. Bring to a boil, then reduce to a simmer.
5. 5. Cover the pan and cook the lentils for 20 minutes, stirring occasionally, until tender.
6. 6. In a separate pan, heat the remaining 1 tablespoon of olive oil and sauté chopped zucchini and bell peppers for 5-7 minutes.
7. 7. Season the vegetables with the Schwartz Italian Seasoning, black pepper, and a pinch of salt.
8. 8. Cook the basmati rice in a pot of boiling water until tender, about 12 minutes, then drain and set aside.
9. 9. Once the lentils are cooked, drain any excess liquid and season with a pinch of salt and black pepper.
10. 10. To assemble, divide the cooked rice between two bowls as the base.
11. 11. Layer the sautéed vegetables over the rice, followed by the cooked lentils.
12. 12. Garnish each bowl with freshly chopped parsley before serving.

How to make Hearty Lentil And Veggie Rice Bowl

1. Rinse rice and soften onion. Rinse the basmati rice under cold water until it runs clear and set aside. Sauté the chopped onion in 1 tablespoon of olive oil until translucent, then add minced garlic and cook for another minute.
2. Simmer the lentils. Stir in the brown lentils and vegetable stock, bring to the boil, then reduce to a simmer. Cover and cook for 20 minutes, stirring occasionally, until tender.
3. Sauté the vegetables. In a separate pan, sauté chopped courgette and bell peppers in the remaining 1 tablespoon of olive oil for 5-7 minutes, seasoning with Italian seasoning, black pepper and a pinch of salt.
4. Cook rice and season lentils. Cook the basmati rice in boiling water for about 12 minutes until tender, then drain. Drain any excess liquid from the lentils and season them with a pinch of salt and black pepper.
5. Assemble the bowls. Divide the rice between two bowls, layer the sautéed vegetables over it, followed by the lentils, and garnish each bowl with freshly chopped parsley before serving.

Frequently asked questions

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

About 35 minutes: 10 minutes of prep and 25 minutes of cooking for the lentils, rice and vegetables.

Is the Hearty Lentil and Veggie Rice Bowl vegetarian?

Yes, it is vegetarian. It combines brown lentils cooked in vegetable stock with basmati rice, courgette, yellow pepper, peas and parsley.

Can I use tinned lentils instead of dried?

Yes, drained tinned brown or green lentils save time. Warm them through in a little vegetable stock with the onion and garlic instead of simmering them from dry.

How do I stop brown lentils going mushy?

Keep them at a gentle simmer rather than a rolling boil and check them towards the end of cooking. Whole brown lentils hold their shape well if not overcooked.

Can I make lentil rice bowls for packed lunches?

Yes, cook everything ahead, cool it quickly and portion it into containers in the fridge. Reheat until piping hot and add fresh parsley just before eating.