Description
A vibrant meal of spiced lentil rice topped with smoky grilled vegetables, perfect for a flavorful and healthy dinner.
Ingredients
Scale
- 1 cup of brown or green lentils, rinsed
- 1 ½ cups of vegetable broth or water
- 1 cup of long-grain rice (basmati or jasmine)
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon of cumin
- 1 teaspoon of coriander
- ½ teaspoon of turmeric
- ½ teaspoon of black pepper
- Salt to taste
- Olive oil for sautéing
- 1 zucchini, sliced
- 1 bell pepper (red or yellow), chopped into chunks
- 1 cup of cherry tomatoes
- 1 cup of asparagus, trimmed
- 2 tablespoons of balsamic vinegar
- 1 teaspoon of dried oregano
- Salt and pepper to taste
- Fresh herbs (like parsley or cilantro) for garnish
- Sliced avocado for creaminess (optional)
- Feta cheese crumbles for added flavor (optional)
Instructions
- Start by heating a drizzle of olive oil in a pot over medium heat. Toss in the chopped onion and sauté until it turns translucent, about 5 minutes. Add minced garlic and cook for about 1 minute until it’s fragrant but not brown.
- Next, stir in the rinsed lentils and all the spices: cumin, coriander, turmeric, black pepper, and salt. Let them chat with the onion and garlic for a couple of minutes.
- Add in the vegetable broth or water and bring it to a boil. Once it’s bubbling, reduce the heat to a simmer, cover, and let it cook for about 20 minutes.
- While the lentils are cooking, it’s time to grill the veggies! In a large bowl, combine the zucchini, bell pepper, cherry tomatoes, and asparagus. Drizzle with balsamic vinegar, oregano, salt, and pepper. Toss until the vegetables are well-coated.
- Preheat your grill or grill pan over medium-high heat. Arrange the veggies in a single layer and grill them for about 8-10 minutes, turning occasionally until they’re charred and tender.
- Once the lentils and rice have cooked, fluff them with a fork and mix everything together. You can adjust salt and pepper at this stage if necessary.
- To serve, pile the spiced lentil rice onto a plate, add a generous portion of grilled vegetables on top, and finish with fresh herbs and your choice of optional toppings.
Notes
For a vegetarian version, use vegetable broth. For gluten-free, ensure your broth is certified gluten-free. Substitute rice with cauliflower rice for low-carb options.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 30mg