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SPICED LENTIL AND BASMATI RICE BOWL
19

SPICED LENTIL AND BASMATI RICE BOWL

NUTRITION
HEALTHY RECIPES
Feb 06, 2025

SPICED LENTIL AND BASMATI RICE BOWL

The spiced lentil and basmati rice bowl is a comforting and aromatic dish infused with warm, earthy flavours. The fragrant basmati rice pairs beautifully with protein-rich lentils, while garam masala adds a rich depth of flavour. Caramelized onions provide a hint of sweetness that balances the dish perfectly. Inspired by South Asian and Middle Eastern cuisines, this bowl is a wholesome and satisfying meal, perfect for a nourishing lunch or a simple yet flavourful dinner. High in fibre and plant-based protein, it’s a great vegetarian option that can be easily adapted to different dietary needs. Whether enjoyed as a standalone dish or paired with a side of yoghurt or flatbread, this bowl is a comforting and aromatic delight. It’s an easy-to-make meal that’s packed with essential nutrients, making it an excellent choice for meal prepping and busy weeknights.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

South Asian, Middle Eastern

PREPARATION/TECHNIQUES

Boil, Simmer, Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Ramadan, Family Dinner, Meal Prep, Fall, Winter, Weeknight Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegan, Vegetarian, Wheat / Gluten-Free, Low Fat, Quick & Easy

DISH TYPE

Bowl, Grain Bowl, Comfort Food

INGREDIENTS OF SPICED LENTIL AND BASMATI RICE BOWL

  • 50g basmati rice, cooked
  • 40g cooked lentils
  • ½ tsp garam masala
  • 1 tbsp caramelized onions

FULL NUTRITIONAL INFORMATION

  • Calories: 260 kcal
  • Protein: 10g
  • Carbohydrates: 45g
  • Fibre: 6g
  • Fat: 3g
  • Saturated Fat: 0.5g
  • Sodium: 30mg
  • Sugar: 2g

PREPARATION  FOR SPICED LENTIL AND BASMATI RICE BOWL

  • Cook The Basmati Rice: Rinse the rice under cold water until the water runs clear. In a saucepan, bring 120ml of water to a boil. Add the rice, cover and simmer on low heat for 12-15 minutes until tender. Let it sit covered for 5 minutes before fluffing with a fork.
  • Prepare The Lentils: If using dried lentils, rinse them thoroughly and cook in boiling water for 20-25 minutes until soft. Drain and set aside. If using canned lentils, drain and rinse before use.
  • Caramelize The Onions: Heat a pan over medium-low heat. Add thinly sliced onions and cook slowly, stirring occasionally, until they become golden brown and slightly crispy. This takes about 15-20 minutes.
  • Season With Garam Masala: In the same pan, add the cooked lentils and sprinkle them in the garam masala. Stir well to combine, and let the spices infuse for a minute.
  • Assemble The Bowl: In a serving bowl, layer the cooked basmati rice at the base. Add the spiced lentils on top.
  • Top With Caramelized Onions: Spread the caramelized onions evenly over the dish for added sweetness and texture.
  • Serve And Enjoy: Enjoy this dish warm, either as a standalone meal or with a side of yoghurt or flatbread.

PREP TIME

10 minutes

COOKING TIME

30 minutes

TIPS FOR SPICED LENTIL AND BASMATI RICE BOWL

  • For Extra Flavour, cook the rice with a bay leaf and a pinch of salt.
  • To Speed Up Preparation, use pre-cooked or canned lentils.
  • To Get Perfectly Caramelized Onions, cook them on low heat and add a small pinch of sugar to help them brown evenly.
  • For A Richer Taste, toast the garam masala in a dry pan for a few seconds before adding it to the lentils.
  • For An Extra Kick, sprinkle a pinch of chilli powder or cayenne over the dish.

VARIATIONS IN SPICED LENTIL AND BASMATI RICE BOWL

  • Make It Creamy: Stir in a dollop of Greek yoghurt or coconut yoghurt before serving.
  • Add More Protein: Mix in chickpeas or paneer for an extra protein boost.
  • Add Greens: Stir in some baby spinach or kale for added nutrients.
  • Make It Spicier: Drizzle with hot sauce or mix in some diced green chillies.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
  • Freezing: Cooked rice and lentils can be frozen separately for up to 2 months. Thaw overnight in the fridge before reheating.
  • Reheating: Reheat in the microwave for 1-2 minutes or on the stovetop with a splash of water to prevent dryness.

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