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Weight Watchers Lentils And Brown Rice Recipe

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vbp2718610BrownRiceForWeightLossHealthyTomatoRiceRecipeForDinnerSkinnyRecipes from loseweightmotivate.com

Description

If you're looking for a healthy, filling and tasty meal, then this Weight Watchers lentils and brown rice recipe is perfect for you! It's a vegan dish that's packed with protein, fiber and nutrients, and it's low in fat and calories. The lentils and brown rice are cooked with aromatic vegetables and spices, which gives it a delicious flavor and aroma. This recipe is easy to make, budget-friendly and perfect for meal prep.

Prep Time

The prep time for this recipe is around 15 minutes. You need to gather and chop the vegetables, rinse the lentils and brown rice, and measure the spices and liquids.

Cook Time

The cook time for this recipe is around 45 minutes. You need to sauté the vegetables, add the spices, lentils and rice, and let it simmer until the rice and lentils are cooked and the liquid is absorbed.

Ingredients

  • 1 cup brown rice
  • 1 cup dried lentils
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 red bell pepper, chopped
  • 1 carrot, chopped
  • 2 celery stalks, chopped
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 1/2 tsp ground turmeric
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Fresh parsley for garnish

Equipment

  • A large pot with a lid
  • A cutting board and a knife
  • A measuring cup and spoons
  • A wooden spoon

Method

  1. Rinse the lentils and brown rice in cold water and drain.
  2. Heat the olive oil in a large pot over medium heat.
  3. Add the chopped onion, garlic, bell pepper, carrot, and celery. Sauté for 5 minutes or until the vegetables are softened.
  4. Add the cumin, coriander, paprika, and turmeric. Stir well.
  5. Add the lentils, rice, and vegetable broth. Stir well.
  6. Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
  7. Simmer for 30-40 minutes or until the rice and lentils are cooked and the liquid is absorbed.
  8. Season with salt and pepper to taste.
  9. Garnish with fresh parsley and serve hot.

Notes

  • You can use any type of lentils in this recipe, but brown or green lentils hold their shape better and have a firmer texture than red or yellow lentils.
  • You can substitute the vegetable broth with chicken or beef broth, but it won't be a vegan dish anymore.
  • You can add more vegetables to this recipe, such as zucchini, mushrooms, or spinach.
  • You can store the leftovers in an airtight container in the fridge for up to 4 days, or freeze them for up to 3 months.

Nutrition Info

  • Serving size: 1 cup
  • Calories: 250
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 500mg
  • Total Carbohydrates: 40g
  • Dietary Fiber: 8g
  • Sugars: 5g
  • Protein: 12g

Recipe Tips

  • Make sure to rinse the lentils and rice before cooking to remove any debris or dirt.
  • Cut the vegetables into similar sizes to ensure they cook evenly.
  • You can use canned lentils for a quicker version of this recipe, but they won't have the same texture and flavor as dried lentils.
  • You can add a splash of lemon juice or vinegar to brighten up the flavors and balance the sweetness of the vegetables.

Enjoy this healthy and delicious lentils and brown rice recipe as a main dish or a side dish. It's perfect for lunch, dinner, or meal prep, and it's a great way to incorporate more plant-based foods into your diet. Bon appétit!


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