Brown Rice with Lentil and Vegetable Curry
Brown Rice with Lentil and Vegetable Curry is a nutritious and satisfying vegan meal that combines the wholesome goodness of brown rice with a flavorful lentil and vegetable curry. This dish is packed with protein, fiber, and a variety of vegetables, making it a wholesome and balanced choice for your plant-based diet.
INGREDIENTS
For the Lentil and Vegetable Curry:
- 1 cup brown lentils, rinsed and drained
- 2 cups water
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 can (14 oz) diced tomatoes
- 2 cups mixed vegetables (e.g., carrots, bell peppers, peas, broccoli)
- 1 can (14 oz) coconut milk
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon chili powder (adjust to your spice preference)
- Salt to taste
- Fresh cilantro leaves, chopped, for garnish (optional)
For the Brown Rice:
- 1 cup brown rice
- 2 cups water
- Salt to taste
INSTRUCTIONS
Cook the Brown Rice:
- In a saucepan, combine the brown rice, water, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it rest for 5 minutes before fluffing with a fork.
Prepare the Lentil and Vegetable Curry:
In a separate large skillet or saucepan, heat the vegetable oil over medium heat.
Add the finely chopped onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and grated ginger. Sauté for another 1-2 minutes until fragrant.
Add the ground cumin, ground coriander, ground turmeric, chili powder, and salt. Cook for a minute to toast the spices.
Pour in the diced tomatoes (with their juice) and mixed vegetables. Stir to combine.
Add the rinsed brown lentils to the skillet and mix well with the vegetable mixture.
Pour in the can of coconut milk and stir to combine. Bring the mixture to a simmer.
Cover and cook for about 20-25 minutes, or until the lentils and vegetables are tender and the curry has thickened.
Serve Brown Rice with Lentil and Vegetable Curry:
Garnish with fresh cilantro leaves if desired.
Serve hot over the cooked brown rice for a wholesome and flavorful meal.
TIPS
- You can use any combination of vegetables you prefer or have on hand. Common choices include carrots, bell peppers, peas, broccoli, and cauliflower.
- Adjust the level of spiciness by varying the amount of chili powder or using fresh green chilies.
- Add a squeeze of lemon juice or lime juice for an extra burst of flavor.
NUTRITION VALUE
- Calories: 350-400 (approximate values)
- Carbohydrates: 50-55g
- Protein: 12-15g
- Fat: 12-15g
- Fiber: 10-12g
