I really love the earthiness of both lentils and brown rice.  Put them together and they make for a hearty meal loaded with fiber, protein and vitamins.

Our star player today is none other than the brown lentil!  I could go on and on about the amazing health benefits of this beautiful little legume, and for good reason!

Brown lentils are highly nutritious with a whopping 9 grams of fiber and 12 grams of protein per serving!  Add in the high levels of iron, folate and manganese (among many other minerals) and you can see why lentils are a powerhouse of nutrition and a healthy addition to the diet. There is so much to say about the amazing health benefits of lentils because this legume has the potential to fight against chronic disease.

Have you ever heard of polyphenols? 

They are micronutrients naturally occurring in plants.  There are several types and worth researching, but studies have shown that polyphenols are potent antioxidants that may have the ability to reverse cell damage that cause aging (1).  Lab testing has also shown that the type of polyphenol found in lentils may actually stop cancer cell growth. (2)

Whether you are in it just for the flavor or if trying to add some bulk to you plant based meal, you’re making a healthy choice by adding lentils to your diet!

Why basmati rice?

Basmati literally means “queen of scents” and rightly named since its fragrance is very distinct.  When compared to other varieties of rice, basmati ranked lower in arsenic levels than the rest (3). I prefer to cook brown rather than white because white rice is stripped of nutrients in the refining process making it a processed food low in nutrition.

The beautiful mushroom! 

It took me years to say that.  All through childhood and into my early adult years I wouldn’t go near them.  Now, I eat them practically every day! There are so many reasons to love the mushroom.  They guard against cancer, promote healthy brain function and help make the immune system stronger.  (4)  Keep in mind that mushrooms should only be consumed cooked because many types of raw mushrooms contain a carcinogenic substance called agaritine, once cooked, this substance is destroyed.

Putting it all together…

This recipe came together so nicely and pays homage to the warmth of risotto.  The earthiness of the lentils, grains and mushrooms come together nicely with the saltiness of the soy sauce.  I used lower sodium soy sauce however you may substitute coconut aminos if staying away from soy.

Cooking the lentils and rice was the longest portion of the meal prep.  Once both the legumes and grains have been cooked, the veggies chopped, just mix it all together in a large frying pan and shake in a little soy sauce.

To round it out, I recommend serving with something acidic and fresh, such as this bright Citrus Celery Salad.

Enjoy!

[lt_recipe name=”Mushroom, lentils and basmati brown rice” servings=”6″ prep_time=”15 MIN” cook_time=”30 MIN” total_time=”45 MIN” difficulty=”Easy” summary=”The earthiness of both lentils and brown rice come together for a hearty meal loaded with fiber, protein and vitamins.” print=”yes” image=”https://myplantbasedglow.com/wp-content/uploads/2022/03/lentils-and-rice-finished-225×300.jpg” ingredients=”2 tbsp olive oil, divided ;3 cloves fresh garlic, minced, divided;2 cups water;1 cup basmati brown rice, rinsed;1 cup dried brown lentils, rinsed;2 ½ cups low sodium vegetable broth;2 tsp chili powder;2 tsp paprika;1 tsp onion powder;1 tsp garlic powder;2 tbsp low sodium soy sauce;1 cup mushrooms, chopped;1 cup spinach, chopped;Salt and pepper to taste;” ]Rice: Turn stove top burner on medium-high heat. To a medium sauce pan, add one tablespoon olive oil. Once oil is hot, add minced garlic and saute for up to a minute, not allowing it burn. Add rice, water and give it a stir. Allow it to come to boil, then turn down to low, cover and simmer for 30 minutes or until desired texture and water has evaporated. Check water level toward end, if there isn’t enough, add a little more and stir the rice. If too much, turn the heat up a little to allow water to evaporate. ;Lentils: To a medium sized sauce pan, add the lentils, broth and spices and give it a stir. Turn the burner up to high to allow it to come to boil. Once boiling, turn down to low and cover with a tilted lid. Allow to cook for at least 20 minutes, checking liquid level throughout. Add more broth or water if needed. Texture should be soft with a slight chew, but not mushy.;While rice and lentils are cooking, chop mushroom and spinach. ;In a large frying pan, add 1 tbsp olive oil. Once oil is hot enough add 1 clove minced garlic. Allow it to cook for no more than 30 seconds, then add the mushrooms. Once the mushrooms have cooked for a couple minutes, pour in the rice and lentils and combine well. Add soy sauce and stir well, checking flavor to see if more should be added. Add spinach and let the mixture cook for another minute. ;[/lt_recipe]

[lt_recipe name=”Citrus Celery Salad” servings=”6″ prep_time=”15″ total_time=”15″ difficulty=”Easy” summary=”This bright and fresh salad is a compliment to any full-bodied meal. ” print=”yes” image=”https://myplantbasedglow.com/wp-content/uploads/2022/03/citrus-celery-salad1-225×300.jpg” ingredients=”Dressing:;¼ cup olive oil;2 tablespoons apple cider vinegar;1 tablespoon maple syrup;Juice of 1 orange;½ tsp ground ginger;Salt and pepper to taste;Salad:;4 stalks celery, sliced;1 small onion of choice, sliced thin;2 oranges, segments cut in half;½ cup spinach, chopped;4 fresh basil leaves, snipped;¼ cup raw pumpkin seeds;” ]Combine all salad ingredients.;Whisk together all dressing ingredients and pour over salad. [/lt_recipe]