Vegetarian Lentil And Rice One Pot Meal

 

I often try to find something different to serve for lunches on the weekend. Sandwiches, cake and fruit are OK for Monday to Friday but something a little different is needed for Saturday and Sunday.

This meal takes no more than half an hour from start to finish, it's quick, it's easy and it's very healthy. What more could you need. You can add more vegetables in to make the meal go further. Ideas would be mushrooms or eggplant.

We serve this in large bowls with lots of hot sour dough bread or naan bread.

 

Lentil and Rice One-pot Meal recipe

 

 

 

 

 

 

 

 

 

 

 

 

 

Preparation time: 10 minutes
Cooking time: 40 minutes
Quantity: Serves 4 with toast

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Ingredients:

2 medium onions, diced
1 teaspoon garlic
1 teaspoon or more of curry powder
1 teaspoon dried basil
2 teaspoons oil
1 cup orange lentils
2 cups of diced carrots
1/2 cup arborio rice
5 and 1/2 cups water
3 teaspoons stock powder
4 tablespoons tomato paste
Salt and pepper to taste

 

Method:

Cook onion, garlic, curry powder and basil in the oil until the onion is starting to turn a golden colour.

Add lentil, carrots, rice, water and stock powder. Bring back to a gentle boil and cook for 20 minutes stirring frequently as the rice and lentils absorb the water. Add the tomato paste and cook for a further 5 minutes.

Serves 4 with bread to dip in.

 

Notes:

If you haven't got arborio rice then that's OK. I just prefer arborio but the recipe will work well with other varieties. If you want to be extra healthy you can use spray oil in your pan.

This recipe needs plenty of salt as the rice and lentils are, by their very nature, bland in taste.

 

Food Facts:

Onions are high in energy and have good amounts of B6, B1, and Folic acid in them. They contain chemicals which fight free radicals in our bodies. Free radicals cause disease and destruction in our cells. Onions have anti-viral, anti-fungal and anti-bacterial properties in them. These properties are most potent when the onion is eaten raw. Onions raise the levels of beneficial HDL cholesterol and they lower the levels of the bad LDL cholesterol.

Lentils are one of our oldest foods. They originated in Asia and North Africa and are still grown there as well as in France and Italy. They are rich in B Vitamins which boost our immune systems. Lentils can help boost energy, they are rich in fibre and are full of anti-carcinogenic phyto chemicals. Their colours range from yellow to red-orange to green, brown or even black. Canada is the largest export producer of lentils in the world.

 

 

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