Parboiled rice with red lentils and grilled seasonal vegetables. A dish as nutritious as it sounds. How could it be otherwise anyway?
Since in this dish I have used a combination of parboiled rice and red lentils. Of course, I won’t take the credits for this combo. The credits belong to the brand Eutopia that created a new line of products under the name “nutrition”.
Parboiled rice & red lentils mix
The parboiled rice & red lentils mix will amaze you, not just visually but mostly by its flavor. But what are red lentils? They are a variety of lentils with a sweeter and milder flavor compared to common lentils and are quite impressive due to their unique color. They contain insoluble fiber, which is easier to digest, especially for people that have dyspepsia to legumes or irritable bowel syndrome. Another advantage of red lentils is the high phosphorus content, which plays a pivotal role in the formation and development of teeth and bones, contributes to good eye health, and to the production of ATP, i.e. energy.
Red lentils contain protein, but they lack two necessary amino acids, which our organism can only take from food and cannot synthesize on its own. This hurdle can be overcome by bringing together a legume and a cerial, such as lentils with rice. This creates a dish with protein of high biological value, i.e., it contains the entire profile of amino acids necessary for the human organism.
In this recipe I used the following vegetables: sweet potato, cauliflower, carrots, beetroot and onion. But since each season has its protagonists, it is best not to stay on the above list but to be inspired by the seasons.
For instance, if you read this recipe during summer, do not hesitate to add zucchini, eggplant or colorful peppers to your dish. Remember that a delicious dish depends on the quality raw ingredients.
Any special tips?
The recipe is very simple, easy and fast. The only thing that needs attention is the way the vegetables are cut. Vegetables such as e.g. beets need more cooking time, therefore they should be cut into smaller pieces. If you add vegetables in the same pan that need less time, such as e.g. onion, then you need to cut them into larger pieces.
Parboiled rice with red lentils and grilled veggies
Ingredients
- 2 onions, into cubes
- 2 carrots, into cubes
- 2 sweet potatoes, into cubes
- 2 beetroots, into cubes
- ½ cauliflower, into cubes
- ½ cup olive oil
- salt
- freshly ground black pepper
For the dressing
- ½ cup olive oil
- ¼ balsamic vinegar
- salt
- freshly ground black pepper
For serving
- rocket
- feta cheese
Instructions
- Finely chop the vegetables into cubes and arrange them in a pan. Pour over with olive oil, and sprinkle with salt and freshly ground black pepper.
- Roast in a preheated oven at 190°C for about 35-40 minutes or until softened.
- In a medium saucepan boil two cups of water, add the rice and salt. Stir. Cover the pot, letting the steam escape, lower it to a medium heat and let it boil for 12 minutes.
- Remove from the heat and leave the pot covered for another 10 minutes.
- In a small bowl, mix the ingredients for the dressing. Once the vegetables are ready, pour over the dressing and stir.
- Serve the rice with the grilled vegetables and garnish with the arugula and grated feta.
I would be thrilled to hear from you. Even more if your make my recipe and post a photo of it. Just don’t forget to share your photo under the hashtag #tetisflakes. Please do not hesitate to comment below or contact me on Instagram, or Facebook or Twitter!
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