Warm up with a bowl of this hearty Lentil & Rice Stew, a comforting and wholesome dish that’s as nourishing as it is flavorful. Perfect for cooler days or when you need a cozy meal, this stew brings together a delicious medley of vegetables, aromatic spices, and protein-packed lentils and basmati rice for a meal that’s both satisfying and rich in nutrients.
The star ingredients—lentils and rice—provide a hearty base for this stew. Lentils are a fantastic source of plant-based protein, fiber, and essential minerals like iron and magnesium, making them an excellent choice for boosting energy and supporting heart health. Paired with basmati rice, which offers a gentle release of energy due to its low glycemic index, this dish helps keep you feeling full and satisfied for hours.
The vegetables—carrots, potatoes, and green beans—add not only color but a wealth of vitamins and minerals. Carrots are high in beta-carotene, which supports eye health, while potatoes offer a rich source of vitamin C, promoting immune function. Green beans provide an excellent amount of fiber, which aids digestion and helps regulate blood sugar levels. The addition of onion enhances the stew’s savory flavor and provides antioxidants, helping to support overall health.
The spices—smoked paprika, cayenne pepper, and ground coriander—are what really elevate this dish. Paprika adds a smoky richness, while cayenne pepper gives a subtle heat that balances the earthiness of the lentils and vegetables. Ground coriander introduces a warm, citrusy flavor and is known for its digestive benefits, helping to soothe and support the digestive system.
This Lentil & Rice Stew is more than just a comforting meal; it’s packed with nutrients that promote everything from digestive health to heart wellness. Whether you enjoy it as a hearty lunch or a cozy dinner, this dish is a perfect way to nourish your body while enjoying a rich, flavorful experience. Easy to make and incredibly satisfying, it’s a dish you’ll return to again and again for its warmth, simplicity, and health benefits.
Recipe
1 carrot, peeled & finely chopped
7 oz. (200g) potatoes, peeled & diced
3.5 oz. (100g) green beans, washed, trimmed, & cut into 1.2” (3cm) pieces
1 yellow onion, peeled & finely diced
1 tsp. smoked paprika
2 pinches of cayenne pepper
½ tsp. ground coriander
9.2 oz. (260g) canned lentils, drained
2.1 oz. (60g) basmati rice
How to Prepare
Heat 1 tbsp. olive oil in a pot over medium heat. Sauté carrot, potatoes, green beans, and onion for 5 minutes. Season with salt.
Add paprika, cayenne pepper, coriander, and more salt. Fry for 2-3 minutes.
Stir in lentils, rice, and 10 fl oz. (300ml) water. Simmer for 15 minutes, adding more water if needed.
Adjust seasoning if desired and serve.
