Savory Vegetable And Lentil Rice Bowl Recipe

About this recipe

This Savory Vegetable and Lentil Rice Bowl is a delicious and nutritious lunch option that combines hearty lentils, aromatic spices, and fresh vegetables. Perfect for a satisfying mid-day meal, this dish is crafted with basmati rice, soy protein mince, and a medley of carrots and cucumbers. The Moroccan spices add a delightful depth of flavor while maintaining a medium spice profile to suit a range of taste preferences. Packed with 28g of protein, it's an ideal choice for gym-goers or anyone looking to maintain their energy levels and muscle health. The recipe is simple to prepare in under an hour, making it perfect for meal prep or a quick weekday lunch. Serve warm for a comforting experience or chilled for a refreshing twist. This dish is dairy-free and vegetarian-friendly, ensuring no compromise on flavor or nutritional benefits!

Ingredients

• 1 Piece Cucumber 1Pc
• 1 Kg Laila Basmati Rice
• 100 g Yorkshire English Carrots 100G
• 55G Mill & Mortar Organic Ras El Hanout, 55G
• 400G Greenfield Himalayan Salt Fine 400G
• NaN Trs Lentils Brown Whole (Masoor)
• 1 Onion Large 1 Each
• 1 Garlic Bulb - 1 Each
• 400G Holland & Barrett Vegan Soy Protein Mince
• 500 ml Filippo Berio Extra Virgin Olive Oil 500 Ml

Instructions

1. 1. Rinse 100 g brown lentils, place them in a pot with 300 ml water, bring to the boil, then simmer gently for 25-30 minutes until tender; drain if needed.
2. 2. Rinse 150 g basmati rice thoroughly under cold water until the water runs clear.
3. 3. In a medium pot, bring 400ml of water to boil, add a pinch of salt, and cook the rice for 15 minutes until tender.
4. 4. While the rice and lentils cook, peel and dice 150 g carrots and chop half a cucumber into small bite-sized pieces.
5. 5. Heat 1 tbsp olive oil in a large pan over medium heat and add 2 finely chopped garlic cloves and 1 chopped onion, sautéing for 3-4 minutes until fragrant.
6. 6. Add 100 g vegan soy protein mince to the pan and stir well, cooking for 5-6 minutes until browned.
7. 7. Sprinkle 2 tsp Ras el Hanout evenly over the mince mixture and stir to coat the ingredients thoroughly.
8. 8. Add the diced carrots to the pan and cook for another 4-5 minutes, stirring occasionally, until they begin to soften.
9. 9. Stir the cooked lentils into the pan with 1/2 tsp salt and heat through for 2 minutes.
10. 10. Once the rice is cooked, drain any excess water and fluff it lightly with a fork.
11. 11. Assemble the rice bowl by layering the cooked rice, lentil and soy protein mince mixture, and fresh cucumber pieces in serving bowls.
12. 12. Drizzle a little olive oil on top for added flavor, and garnish with a pinch of Ras el Hanout if desired.

How to make Savory Vegetable And Lentil Rice Bowl

1. Cook the rice. Rinse the basmati rice under cold water until it runs clear. Bring 400ml of water to the boil in a medium pot, add a pinch of salt and cook the rice for 15 minutes until tender.
2. Dice the vegetables. While the rice cooks, peel and dice the carrots and chop the cucumber into small bite-sized pieces, keeping the cucumber aside for serving.
3. Brown the soy mince. Heat olive oil in a large pan over medium heat and sauté the chopped garlic and onion for 3-4 minutes until fragrant. Add the soy protein mince and cook for 5-6 minutes until browned.
4. Spice and add carrots. Sprinkle the spice blend evenly over the mince and stir to coat. Add the diced carrots and cook for another 4-5 minutes, stirring occasionally, until they begin to soften.
5. Assemble the bowls. Drain any excess water from the rice and fluff it with a fork. Layer the rice, soy mince mixture and cucumber in bowls, then drizzle with a little olive oil and an optional pinch of the spice blend.

Frequently asked questions

How long does the Savory Vegetable and Lentil Rice Bowl take to make?

About 40 minutes, with 15 minutes of prep and 25 minutes of cooking.

Is the Savory Vegetable and Lentil Rice Bowl vegetarian?

Yes, it is vegetarian, layering long grain rice with soy protein mince, brown lentils, mixed vegetables, shallots and Moroccan spice.

Can I use tinned lentils in a lentil rice bowl?

Yes, drained tinned brown or green lentils save time. Stir them in near the end just to heat through.

How do I stop long grain rice turning sticky?

Rinse it until the water runs clear, cook it in plenty of salted water, then drain well and fluff with a fork.

Can I pack a vegetable and lentil rice bowl for lunch?

Yes, cool it quickly and keep it chilled for up to 2 days. Reheat until piping hot and drizzle with a little olive oil before eating.