Indian · Lunch
Spiced Vegetable Rice (GLP-1)
A protein-forward Indian spiced rice bowl built on paneer and moong dal folded into lightly spiced basmati with peas, carrot, and spinach. Cumin, mustard seed, turmeric, and ginger perfume the grains. Finished with lemon and cilantro, it is a lighter, fibre-rich, easy-to-digest plate sized for smaller GLP-1 portions.
$4
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
417Calories
37.9gProtein
14.6gFat
31.4gCarbs
3.9gSugar
8.1gFiber
735mgSodium
112mgChol
6.6gSat Fat
780mgPotassium
540mgCalcium
4.1mgIron
0.5mcgVitamin B12
16mgVitamin C
vegetarian
gluten-free
high-fiber
low-calorie
protein-rich
glp-1
Instructions
1
Prep
Cube the paneer into 1cm pieces, finely dice the carrot, chop the spinach and cilantro, and measure the cooked rice and dal into separate bowls.
2
Heat the olive oil in a small nonstick skillet over medium heat; add the cumin seed and mustard seed and cook 30–45 seconds until fragrant and crackling.
3
Bloom the ginger-garlic paste and turmeric in the skillet over medium heat for 30 seconds until the raw smell fades and the paste darkens slightly.
4
Add the paneer cubes and cook over medium heat 3–4 minutes, turning occasionally, until light golden on the edges.
5
Add the carrot and peas with 2 tablespoons water; cover and simmer over medium-low heat 4–5 minutes until the carrot is just tender.
6
Fold the cooked rice, moong dal, and spinach into the skillet; toss gently over low heat 2 minutes until the spinach wilts and spices coat everything evenly.
7
Remove from heat and stir in the lemon juice, salt, and black pepper.
8
Plate
Transfer to a plate and scatter the cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g paneer
- 2/3 cup130g cooked basmati rice
- 2/3 cup130g cooked moong dal
- 4 tbsp40g frozen peas
- 1/2 cup50g carrot
- 2 cup60g baby spinach
- 2 tsp2 tsp cumin seed
- 1 tsp1 tsp mustard seed
- 1/2 tsp1/2 tsp turmeric
- 2 tsp2 tsp ginger-garlic paste
- 4 tbsp10g cilantro
- 1 tsp1 tsp lemon juice
- 2 tsp10ml olive oil
- 1/2 tsp1/2 tsp salt
- 2 pinch2 pinch black pepper
