My Lentils and Rice with Curry Yogurt is a protein packed, vegetarian meal, you can get pleasure from for lunch or dinner. It’s an effective way to make use of leftover rice and could be made with no matter sort of beans you might have readily available. The curry yogurt provides protein and tons of taste to this filling and comfortable plant primarily based meal.
Beans and rice is such a staple in my food regimen, so I believed it will be enjoyable to combine it up and use lentils as an alternative of black beans. This recipe is loosely impressed by Mujadara, which is a well-liked center jap dish that’s made with rice, lentils, caramelized onions and yogurt. It’s a excessive protein vegetarian meal that’s filled with tons of taste and totally different textures. My lentils and rice is cozy and can go away your physique feeling satiated and joyful.
Why You’ll Love This Simple Protein Packed Meal
- It’s filled with taste – This straightforward meal doesn’t skimp on taste in any respect. The rice and lentils are cooked with garlic, onion and some seasonings, whereas the creamy yogurt is combined with curry powder, cilantro and lemon juice.
- It’s straightforward to make – I used pre-cooked lentils and microwave rice (each from Dealer Joe’s) for this recipe so it got here collectively very quickly in any respect. You, after all, can cook dinner your personal lentils and rice however shortcuts like this may be so useful generally.
- It’s going to fill you up – The mix of rice and beans make up the proper protein, which signifies that consuming the 2 collectively, provides your physique all important amino acids your physique wants.
Why Your Physique Will Love This Lentil Recipe
- Digestion – Lentils are excessive in fiber and protein, filling you up and protecting you feeling full for lengthy intervals. The plant-based lentil protein additionally helps the physique construct and keep muscle, bones, and pores and skin. The fiber in lentils aids in protecting our digestive methods working easily so we don’t get constipated.
- Antioxidants – Lentils are excessive in antioxidants. Antioxidants shield our our bodies from harm brought on by free radicals and unstable molecules that may enhance illness danger.
Lentil and Rice Stir Fry Recipe Substances
- Rice – I used white rice, however any sort of rice or different grain of alternative will work nice on this recipe. I attempt to all the time have some frozen rice readily available for making fast meals like this one, however freshly cooked rice can be nice.
- Lentils – I took a shortcut and used pre-cooked lentils that I purchased on the grocery retailer. I like lentils, however they will take some time to cook dinner and one way or the other mine typically come out mushy. They do additionally promote canned lentils, within the canned bean part, however I want the boxed ones within the refrigerated part of Dealer Joe’s.
- Yogurt – I like to make use of plain non-fat Greek yogurt as a result of it’s tangy, thick and creamy and likewise filled with protein. Any sort of yogurt will work although, together with a dairy free yogurt substitute.
- Toppings – You possibly can high your lentils and rice with something you want. I normally use toasted walnuts for crunch, dried cranberries and/or pomegranite, recent cilantro and diced cucumber. An enormous squeeze of recent lemon juice would even be a pleasant addition.
How To Make Rice and Lentil Stir Fry
- Warmth a big pan over medium warmth and add in 1 tablespoon of additional virgin olive oil and the diced onion. Stir collectively and cook dinner till onion is softened and beginning to brown, this may add even additional taste, 3-4 minutes. Subsequent, add within the butter, minced garlic, cumin, paprika, smoked paprika, salt and pepper. Combine all the pieces collectively nicely and let cook dinner till garlic is aromatic, about 1 minute.
- Subsequent, add within the cooked rice and lentils and stir all the pieces collectively, till rice and lentils are coated with the oil and spices. I prefer to cook dinner for about 5-10 extra minutes, till the rice and lentils get somewhat bit crispy. You need to use your spatula to press them down after which let cook dinner for about 2-3 minutes earlier than stirring after which repeat. Season with additional salt and pepper, if wanted.
- The yogurt sauce could be made as much as 3 days upfront. Add yogurt to a medium sized bowl after which add within the curry powder, chopped cilantro, recent lemon juice and salt. Combine collectively nicely, alter flavors as wanted, and refrigerate for as much as 5 days.
- Serve lentils and rice by spreading half of the yogurt combination down on a plate, or bowl. Subsequent, add on half of the rice and lentils after which high along with your favourite toppings. Ensure that to get a chunk with the yogurt and luxuriate in!
Recipe Often Requested Questions
- This recipe is already gluten free.
- Make this recipe vegan by utilizing a vegan yogurt substitute.
- Can the lentils be substituted? Sure, you need to use another kind of legume/bean you want.
- Can the white rice be substituted? Sure, you need to use brown rice, wild rice, quinoa, or another grain of alternative. Cauliflower rice would additionally work nice.
- What number of servings does this recipe make? It makes 2 giant sized servings, or 3 medium sized servings.
- How lengthy do leftovers final? If saved in an air-tight container, within the fridge, leftovers ought to final 4-5 days.
Have a query I didn’t reply? Ask me within the remark part beneath and I’ll get again to you ASAP!
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Lentils and Rice with Curry Yogurt
Whole Time: half-hour
Yield: 2 1x
Weight-reduction plan: Vegetarian
Description
My Lentils and Rice with Curry Yogurt is a protein packed, vegetarian meal, you can get pleasure from for lunch or dinner. It’s an effective way to make use of leftover rice and could be made with no matter sort of beans you might have readily available. The curry yogurt provides protein and tons of taste to this filling and comfortable plant primarily based meal.
- 1 tablespoon additional virgin olive oil, or oil of alternative
- 1/2 medium sized yellow onion, diced
- 2–3 cloves garlic, minced
- 1 1/2 teaspoon paprika
- 1/2 teaspoon floor cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon salt, plus extra to style
- 1/2 tablespoon butter
- 2 cups cooked rice
- 2 cups cooked brown lentils
- Optionally available toppings: toasted walnuts, dried cranberries, pomegranate seeds, chopped cilantro, diced cucumber, recent lemon juice
Yogurt Sauce
- 1 cup plain, non-fat Greek yogurt
- 1 tablespoon recent chopped cilantro, plus extra for garnish
- 1/2 teaspoon yellow curry powder, or extra if desired
- 1/4 teaspoon garlic powder, or 1 clove minced garlic
- Recent lemon juice, to style (I used about 1 tablespoon)
- Salt, to style
Directions
- Warmth a big pan over medium warmth and add in 1 tablespoon of additional virgin olive oil and the diced onion. Stir collectively and cook dinner till onion is softened and beginning to brown, this may add even additional taste, 3-4 minutes. Subsequent, add within the butter, minced garlic, cumin, paprika, smoked paprika, salt and pepper. Combine all the pieces collectively nicely and let cook dinner till garlic is aromatic, about 1 minute.
- Subsequent, add within the cooked rice and lentils and stir all the pieces collectively, till rice and lentils are coated with the oil and spices. I prefer to cook dinner for about 5-10 extra minutes, till the rice and lentils get somewhat bit crispy. You need to use your spatula to press them down after which let cook dinner for about 2-3 minutes earlier than stirring after which repeat. Season with additional salt and pepper, if wanted.
- The yogurt sauce could be made as much as 3 days upfront. Add yogurt to a medium sized bowl after which add within the curry powder, chopped cilantro, recent lemon juice and salt. Combine collectively nicely, alter flavors as wanted, and refrigerate for as much as 5 days.
- Serve lentils and rice by spreading half of the yogurt combination down on a plate, or bowl. Subsequent, add on half of the rice and lentils after which high along with your favourite toppings. Ensure that to get a chunk with the yogurt and luxuriate in!
Notes
This recipe makes 2 giant sized servings, or about 3 medium servings.
- Prep Time: 10 minutes
- Prepare dinner Time: 20 minutes
- Class: Vegetarian
- Methodology: Stovetop
- Delicacies: American
