GARLIC Turmeric Rice with Lentils | A HEALTHY and Complete Meal

vegetable broth

🥗Healthier: water

💰Cheaper: chicken broth

Using water reduces sodium and calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more economical and has a neutral flavor.

carrots

🥗Healthier: zucchini

💰Cheaper: peas

Zucchini provides similar texture and is lower in calories.

lentils

🥗Healthier: chickpeas

💰Cheaper: split peas

Split peas are often less expensive and provide a similar protein content.

Heat a large fry pan over medium heat and add 3 tablespoons of extra virgin olive oil (45 ml).

Roughly chop 1 medium-sized onion and 6 cloves of garlic.

Add the chopped onion and garlic to the hot fry pan and mix them around to coat in the olive oil, stirring every minute or so.

Rinse 1/2 cup (100 g) of dried lentils under water in a fine sieve.

After sautéing the garlic and onion for about 4 minutes until the onions are translucent, add 1 teaspoon of ground turmeric (3 g), 1/2 teaspoon of ground cumin (1 1/2 g), and 1/4 teaspoon of crushed red pepper (a little over half a gram).

Season with sea salt and a generous portion of freshly cracked black pepper, and mix until well combined.

Add the rinsed lentils and 4 cups (960 ml) of vegetable broth to the pan, and turn the heat to high, mixing gently.

Measure out 1 cup (190 g) of rice and note that you should add an extra cup of liquid than what the package states (240 ml).

Once the broth comes to a boil, add the rice and mix to distribute evenly, then cover the pan and lower the heat to low, simmering for 18 to 20 minutes until the rice and lentils are cooked through.

After 18 to 20 minutes, turn off the heat and remove the lid. Add 1/4 cup (15 g) of chopped cilantro and squeeze in 1 tablespoon (15 ml) of fresh lemon juice.

Using a fork, gently fluff the rice to separate the grains and mix everything together.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary