This wholesome dish artfully combines the earthy flavors of lentils, the nutty undertones of brown rice, and the refreshing taste of kale. With a wealth of essential nutrients, it’s a great way to incorporate more plant-based nutrition into your diet.
Ingredients
- 1 cup of dry lentils
- 1 cup of brown rice
- 2 cups of kale, chopped
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 tablespoon of olive oil
- 1 teaspoon of cumin
- 1/2 teaspoon of turmeric
- Salt and pepper to taste
- 4 cups of vegetable broth (or water)
- 1 tablespoon of lemon juice
- Fresh parsley for garnish (optional)
Instructions
- Prepare the Lentils and Rice:
- Rinse the lentils and brown rice thoroughly under cold water.
- In a large pot, combine the lentils, brown rice, and vegetable broth. Bring to a boil over medium-high heat.
- Cook the Base:
- Once boiling, reduce the heat to low, cover, and simmer for about 35-40 minutes, or until the lentils and rice are tender and the liquid is absorbed.
- Sauté Vegetables and Spices:
- In a separate pan, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.
- Stir in the cumin and turmeric, cooking for an additional 1-2 minutes until fragrant.
- Combine and Cook:
- Add the chopped kale to the pan with the onions and garlic. Cook until the kale is wilted, about 3-5 minutes.
- Mix the sautéed kale mixture into the pot with the lentils and rice. Stir well to combine and season with salt, pepper, and lemon juice.
- Serve:
- Serve warm, garnished with fresh parsley if desired.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 350
- Protein: 15g
- Carbohydrates: 55g
- Dietary Fiber: 10g
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Vitamin A: 70% DV
- Vitamin C: 60% DV
- Iron: 20% DV