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BROWN RICE AND CURRIED LENTILS
18

BROWN RICE AND CURRIED LENTILS

NUTRITION
HEALTHY RECIPES
Mar 10, 2025

BROWN RICE AND CURRIED LENTILS

 

Brown Rice and Curried Lentils are a delicious, nutritious and protein-rich dish that combines earthy brown rice with flavourful, spiced lentils. The warm, aromatic curry powder adds mild heat and depth to the dish, making it an excellent meal for those who enjoy Indian-inspired flavours. Lentils provide a hearty texture and are rich in fibre, while brown rice complements them with its nutty taste and satisfying chewiness. Olive oil enhances the overall richness and a pinch of salt balances the flavours. This dish is perfect for meal prep, easy to make with minimal ingredients and offers a balanced mix of protein, fibre and complex carbohydrates. Whether enjoyed alone or paired with fresh herbs, a dollop of yoghurt or roasted vegetables, this curried lentil and rice bowl is a comforting and wholesome meal that fuels the body and satisfies the taste buds.

RECIPE CATEGORY

 

Lunch, Dinner, Main Course

SERVING SIZE

 

1

CUISINE

 

Indian, Mediterranean

PREPARATION/TECHNIQUES

 

5 Ingredients or Less, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

 

Weeknight Dinner, Comfort Food, Meal Prep, Healthy Eating

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

Vegetarian, Vegan, High Fibre, Dairy-Free, Gluten-Free, Low Fat

DISH TYPE

 

Bowl, Grain Bowl, Curry

INGREDIENTS

 

  • ¼ cup cooked brown rice
  • ¼ cup cooked lentils
  • ½ teaspoon curry powder
  • ½ teaspoon olive oil
  • ¼ teaspoon salt

FULL NUTRITIONAL INFORMATION

 

  • Calories: 180 kcal
  • Protein: 7 g
  • Carbohydrates: 30 g
  • Sugars: 1 g
  • Fibre: 5 g
  • Fat: 4 g
  • Saturated Fat: 0.5 g
  • Sodium: 200 mg
  • Potassium: 300 mg

PREPARATION

 

  • Prepare The Lentils: If using uncooked lentils, rinse and boil them in water for about 15-20 minutes until tender. Drain excess water.
  • Cook The Brown Rice: If not pre-cooked, rinse and cook brown rice according to package instructions. Let it cool slightly.
  • Heat The Oil: In a pan, heat the olive oil over medium heat.
  • Add The Curry Powder: Stir in the curry powder and cook for about 30 seconds to release the fragrance.
  • Combine Lentils and Rice: Add the cooked lentils and brown rice to the pan, mixing well to coat with the curry-infused oil.
  • Season The Dish: Add salt and stir well. Cook for another 2-3 minutes until everything is heated through.
  • Serve: Transfer to a bowl and enjoy as it is or garnish with fresh herbs like cilantro for extra flavour.

PREP TIME

 

5 minutes

COOKING TIME

 

20 minutes

TIPS

 

  • More Creaminess: Stir in a splash of coconut milk for a creamy consistency.
  • Extra Heat: Add a pinch of cayenne pepper or red chilli flakes for a spicier flavour.
  • Texture Boost: Top with toasted nuts or seeds for crunch.
  • Serving Suggestion: Serve with a side of sautéed spinach or roasted cauliflower.
  • Storage Tip: Store leftovers in an airtight container for easy meal prep.

VARIATIONS

 

  • Protein Boost: Add cooked chickpeas or tofu for extra protein.
  • Nutty Flavour: Mix in slivered almonds or cashews.
  • Freshness Factor: Serve with a squeeze of fresh lemon juice.
  • Vegetable Addition: Stir in diced bell peppers, tomatoes or carrots for added nutrients.

PREPPING AND STORAGE

 

  • Refrigeration: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: Freeze for up to 2 months in portion-sized containers.
  • Reheating: Warm in the microwave for 1-2 minutes or in a pan over low heat, adding a splash of water if needed.

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