Indian · Dinner
Vegetable and Lentil Bowl (High-Protein)
An Indian bowl layering spiced red lentils and chickpeas over turmeric basmati rice with roasted cauliflower, spinach and paneer cubes finished with cumin-tempered ghee, cilantro and lemon. Warming, earthy and mildly spiced.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
735Calories
51.3gProtein
29.8gFat
78.4gCarbs
8.9gSugar
16.8gFiber
612mgSodium
110mgChol
13.9gSat Fat
1480mgPotassium
520mgCalcium
7.8mgIron
0.3mcgVitamin B12
38mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the red lentils and basmati rice separately under cold water until clear, then chop the onion, garlic, ginger, cauliflower and spinach.
2
Simmer the rinsed lentils with 1 cup water in a small saucepan over medium heat for 15–18 minutes until they collapse into a thick mass.
3
Cook the rinsed basmati rice with 2/3 cup water in a separate small saucepan over medium heat, covered, for 12 minutes until tender and fluffy.
4
Roast the cauliflower florets tossed with 1 tsp olive oil and salt on a small baking tray at 425°F (220°C) for 18–20 minutes until deeply browned.
5
Heat the remaining 1 tsp olive oil in a nonstick skillet over medium-high heat and sear the paneer cubes 3–4 minutes, turning occasionally, until golden.
6
Melt the ghee in a small skillet over medium heat, add the cumin seed and cook 30 seconds until it crackles, then add the onion, garlic and ginger.
7
Cook the onion-spice base over medium heat for 4–5 minutes until the onion turns soft and golden, then stir in the turmeric, curry powder and chili powder.
8
Stir the vegetable stock into the onion-spice mixture and cook over medium heat for 1 minute until glossy, then fold in the chickpeas and spinach.
9
Cook the chickpea-spinach mixture over medium-low heat for 2–3 minutes until the spinach wilts, then stir it into the cooked lentils off the heat and season with salt.
10
Plate
Spoon the basmati rice into a bowl, top with the lentil-chickpea mixture, arrange the roasted cauliflower and seared paneer over the top and scatter with cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 8.4 oz240g paneer
- 2/3 cup130g red lentils
- 1/2 cup90g cooked chickpeas
- 2/3 cup130g basmati rice
- 7 oz200g cauliflower florets
- 2 cup60g spinach
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1 tsp1 tsp cumin seed
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp curry-powder
- 1/2 tsp1/2 tsp chili-powder
- 2 tbsp28g ghee
- 4 tsp20ml olive oil
- 1/2 cup120ml vegetable-stock
- 4 tbsp16g cilantro
- 22 lemon wedge
- salt, to taste
