Brown Rice & Lentils with Green Veggies

CategoryBraai, Vegetarian

Yields1 Serving

 125 ml uncooked brown lentils
 125 ml uncooked brown rice
 ½ tsp dried origanum
 2 strips lemon rind, made with a vegetable peeler
 ½ tsp salt
 100-150 g broccoli, cut into florets
 250 ml frozen peas, rinsed
 1 large spinach leaf, shredded
 45 ml olive or canola oil
 lemon and black pepper to taste
 30 ml chopped fresh parsley
 30 ml chopped fresh mint or origanum
 80 ml sunflower seeds or raw, chopped almonds

1

This recipe is in Cooking from the Heart 4

Ready in 1 hour

Equal quantities of brown rice and lentils cooked together makes a complete protein – great as a vegetarian option.

1.  Place lentils, rice, origanum, lemon rind and salt in a pot with 2½ cups (625 ml) cold water. Bring to the boil over a medium heat.
2.  Reduce the heat and simmer with a lid for 25 - 30 minutes or until cooked, but not too soft. Drain well (see tips).
3.  Place broccoli in a shallow dish and cover with boiling water. Allow to stand for about 10 - 15 minutes or until just cooked, and drain well. Or simmer gently in a small amount of water until bright green, still crunchy and not overcooked.
4.  Stir broccoli, peas, spinach and oil into the rice and lentils. Season with lemon juice and pepper. Stir herbs and sunflower seeds or nuts into the rice mixture.
5.  Serve warm or at room temperature as a vegetarian meal or starchy side.

Tips
1. To serve at room temperature, rinse cooked lentils and rice with cold water to keep it loose and fluffy, before adding the other ingredients.
2. Any leftover brown rice and lentils can be enjoyed as a light meal the next day. Or make it a non-vegetarian meal, by adding leftover cooked chicken or braaied meat.
3. Serve with 1 slice feta, crumbled or dollops of plain low-fat cottage cheese.

Ingredients

 125 ml uncooked brown lentils
 125 ml uncooked brown rice
 ½ tsp dried origanum
 2 strips lemon rind, made with a vegetable peeler
 ½ tsp salt
 100-150 g broccoli, cut into florets
 250 ml frozen peas, rinsed
 1 large spinach leaf, shredded
 45 ml olive or canola oil
 lemon and black pepper to taste
 30 ml chopped fresh parsley
 30 ml chopped fresh mint or origanum
 80 ml sunflower seeds or raw, chopped almonds

Directions

1

This recipe is in Cooking from the Heart 4

Ready in 1 hour

Equal quantities of brown rice and lentils cooked together makes a complete protein – great as a vegetarian option.

1.  Place lentils, rice, origanum, lemon rind and salt in a pot with 2½ cups (625 ml) cold water. Bring to the boil over a medium heat.
2.  Reduce the heat and simmer with a lid for 25 - 30 minutes or until cooked, but not too soft. Drain well (see tips).
3.  Place broccoli in a shallow dish and cover with boiling water. Allow to stand for about 10 - 15 minutes or until just cooked, and drain well. Or simmer gently in a small amount of water until bright green, still crunchy and not overcooked.
4.  Stir broccoli, peas, spinach and oil into the rice and lentils. Season with lemon juice and pepper. Stir herbs and sunflower seeds or nuts into the rice mixture.
5.  Serve warm or at room temperature as a vegetarian meal or starchy side.

Tips
1. To serve at room temperature, rinse cooked lentils and rice with cold water to keep it loose and fluffy, before adding the other ingredients.
2. Any leftover brown rice and lentils can be enjoyed as a light meal the next day. Or make it a non-vegetarian meal, by adding leftover cooked chicken or braaied meat.
3. Serve with 1 slice feta, crumbled or dollops of plain low-fat cottage cheese.

Brown rice and lentils with green veggies
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