Indian · Dinner
Lentil and Rice Bowl (Low-Calorie)
A warm bowl of spiced brown lentils and steamed basmati rice, layered with sautéed onion, tomato, cumin, and turmeric, finished with cilantro and lime. Made with minimal oil and vegetable stock, this filling vegetarian dish balances protein and fiber.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
388Calories
17.8gProtein
5gFat
67.8gCarbs
4.8gSugar
17.6gFiber
410mgSodium
0mgChol
0.7gSat Fat
1015mgPotassium
85mgCalcium
6.1mgIron
0mcgVitamin B12
12mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Slice the onion thinly, chop the tomato, and mince the garlic and ginger.
2
Heat the olive oil in a small saucepan over medium heat and add the cumin seed, cooking 30 seconds until the seeds sizzle and turn fragrant.
3
Add the onion, garlic, and ginger to the saucepan and cook over medium heat 4 minutes, stirring, until the onion softens and turns translucent.
4
Stir in the tomato, turmeric, chili powder, and vegetable stock and simmer over medium-low heat 8 minutes until the tomato breaks down into a loose sauce.
5
Fold the cooked lentils into the saucepan and simmer over low heat 6 minutes, stirring occasionally, until the lentils are heated through.
6
Spoon the warm rice into a bowl and ladle the lentil mixture over the top.
7
Plate
Scatter the cilantro over the bowl and set the lime wedge on the rim for squeezing.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g cooked brown lentils
- 180g180g cooked basmati rice
- 11 onion
- 11 small tomato
- 2 tsp2 tsp cumin seed
- 1/2 tsp1/2 tsp turmeric
- 1/2 tsp1/2 tsp chili powder
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ginger-fresh
- 1 1/2 tsp1 1/2 tsp olive oil
- 1/2 cup120ml vegetable stock
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- a pinch of salt
