Lentil, pumpkin and spinach rice

Summary

Let’s dive into the nutrient-packed world of Lentil, pumpkin, and spinach rice. This hearty meal is not only a flavourful delight to your taste buds but also a beneficial addition to your healthy lifestyle. Packed with proteins, fibres, vitamins, and minerals, this recipe is your key to a balanced meal that’s as delicious as it is nutritious.

Ingredients

Here’s what you’ll need to create this nourishing dish:

– 1 cup of lentils (200g)
– 2 cups of pumpkin, diced (450g)
– 2 cups of spinach, fresh (60g)
– 1 cup of rice, uncooked (200g)
– 1 onion, chopped (150g)
– 2 cloves of garlic, minced (6g)
– 2 tablespoons of olive oil (30ml)
– 1 teaspoon of cumin powder (2g)
– Salt and pepper to taste

Preparation Time: 10 minutes
Cooking Time: 40 minutes

Serves 2

Nutritional Facts

Each serving of Lentil, pumpkin, and spinach rice contains:

– Calories: 540
– Protein: 22g
– Fat: 10g
– Carbohydrates: 98g
– Dietary Fibre: 16g
– Sodium: 120mg

Instructions

1. Start by rinsing the lentils under cold water until the water runs clear.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until they’re soft and fragrant.
3. Add the diced pumpkin to the pot, sauté for another 5 minutes.
4. Stir in the lentils, rice, and cumin. Add enough water to cover the mixture by about 2 inches.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer.
6. After about 30 minutes, when the lentils and rice are cooked and the pumpkin is soft, stir in the spinach.
7. Season with salt and pepper to taste. Let it cook for another 2-3 minutes, just until the spinach has wilted.

Tips

1. Make sure to rinse the lentils thoroughly to remove any dirt or debris.
2. You can use any variety of pumpkin or substitute it with butternut squash.
3. If the mixture gets too dry while cooking, add more water as needed.

Serving Suggestions

Serve your Lentil, pumpkin, and spinach rice hot, straight from the pot. It’s a complete meal in itself, full of proteins, vitamins, and fibres. If you want, you can accompany it with a fresh salad or a piece of grilled fish for an added dose of protein.

In the realm of health and fitness, we at AH7 believe in offering you factual and accurate content. Our Lentil, pumpkin, and spinach rice recipe is not just a culinary experience, but also a step towards a healthier lifestyle. So, don your chef’s hat, and let’s get cooking! Remember, your health journey is a marathon, not a sprint.