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Lentil Brown Rice & Potato Nourish Bowl

September 20, 2017

It may seem strange, at a glance, to combine lentils and brown rice in a dish. This recipe demonstrates how merging the two results in something so delicious, let me tell you. 

 

If you're someone that wants to incorporate more whole grains, such as brown rice, into your diet but feels brown rice is bland alone - try including legumes or beans into the dish. It invites different textures and flavours to your soups, patties, or nourish bowls.

To spice it up even more, and/or incorporate some healthy fats, try this recipe with the ultra-rich and delicious Avocado Garlic Cream or our Creamy Artisan Hummus.

 

But what about protein?: The combination of rice and lentils makes this dish a complete protein. This means that together, they contain all of the nine essential amino acids necessary for humans. 

 

Enjoy!

Lentil Brown Rice & Potato Nourish Bowl

Recipe PDF

▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free

Yield: 4 servings
Prep Time: 10 min
Cook Time: 50 min (or as little as 20 minutes - see note below)
Total Time: 60 min (excluding soaking time) 

 

INGREDIENTS: Potatoes

4 medium red potatoes, cut into 1cm chunks

1 tsp (5ml) olive oil

1/2 tsp garlic powder

1/2 tsp onion powder

Ground black pepper

 

INGREDIENTS: Rice & lentils

1.5 cup (275g) brown rice, soaked overnight, drained*

1 cup (200g) brown lentils, soaked overnight, drained*

1 vegetable bouillon cube 

 

INGREDIENTS: Sautéed Veggies

1/2 tsp (5ml) olive oil

1 medium red onion, diced

2 cloves garlic, minced

5 large button mushrooms, coarsely chopped

1 tsp (5g) ground cumin

1 tsp (5g) Italian mix 

2 red bell peppers, chopped 

 

INGREDIENTS: Optional Toppings

Avocado Garlic Cream

Creamy Artisan Hummus (or store-bought hummus) 

 

Directions

  1. Soak rice and lentils for 8 hours or overnight**

  2. Preheat the oven to 400F/ 200C. In a baking dish, toss the potatoes in oil and then toss in the remaining spices. Bake for 40 min, stopping to stir on occasion. 

  3. Add the rice and lentils to a medium pot on high heat with 3 cups (750 mL) water and a crushed bouillon cube. Bring to a boil then reduce to a simmer, with lid partially covered. Cooked until all water absorbed and al dente, about 30 min. Note: if the rice and lentils have cooked and are al dente but some liquid remains, simply drain the liquid and let sit on low heat without a lid to allow the excess moisture to evaporate. 

  4. Add oil and onion to medium pot and sauté on high heat for 5 minutes, stirring and adding 2 Tbsp (30 mL) water as needed to deglaze pan. Add garlic and continue to stir and add water as needed for another 2 minutes. Add the mushrooms and continue for 5 minutes until moisture leaved. Add spices and bell peppers and cook for another 5 minutes. 

  5. Serve with hummus, guacamole and olives. Enjoy!

Notes

  1. *Speed-it-up: for a quicker meal, use quinoa and lentils instead; in this case, no advance soaking is required and cooking time reduces by about half. You can also omit the baked potatoes and in this case the meal would take about 20 minutes to prepare!

  2. **Soaking brown rice helps to quicken cooking time, and soaking lentils is beneficial for many reasons; read more about it here

Did You Try This Recipe?

Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes 

 

❤ Sadia 

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