Eating a more plant-based diet, centered around produce and whole grains, has lots of proven health benefits, from lowering blood pressure to reducing inflammation. Whether you're following a full-on vegan diet or just trying to incorporate more meatless meals into your dinner repertoire, lentils and other legumes are a great source of protein, fiber and minerals your body needs.
This hearty vegan meal features lentils, potatoes and zucchini simmered in tomato sauce and spices and served over brown rice. It's healthy, flavorful comfort food for a chilly evening in.
Vegan Madras Lentils With Brown Rice
(Downloadable/printable pdf of this recipe)
Yield: 6 servings
Ingredients:
1 cup brown basmati rice, uncooked
3/4 cup dry lentils, picked over and thoroughly rinsed
1 large russet potato, peeled and cubed
2 teaspoons canola oil
1 large yellow onion, finely diced
1 1/2 teaspoons minced garlic (about 3 cloves)
1 zucchini, cubed (about 2 cups)
2 cups canned no-salt-added tomato sauce or puree
1/2 cup canned unsweetened lite coconut milk
1 Tablespoon sesame oil
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon red pepper flakes
Directions:
Cook brown rice according to package directions, omitting any added salt or butter. Add 3 cups water to a large skillet at least 2 inches deep. Bring to a boil over high heat. Add lentils to the boiling water. Cover and reduce heat to low. Simmer for about 14-15 minutes or until the lentils are just tender.
While the lentils cook, place potatoes in a medium microwave-safe bowl and cover with a paper towel. Cook potatoes on high power in the microwave until just tender, about 4 minutes. Drain and transfer cooked lentils from the skillet to the bowl with the cooked potatoes. Cover and set aside.
Return the empty skillet to the stove and place over medium-high heat. Add canola oil. When oil is hot enough to shimmer, add onion and cook until fragrant, about 2 minutes. Add garlic and cook another 30 seconds. Add zucchini and cook until just tender, about 7-9 minutes. Return cooked lentils and potato to the skillet along with tomato sauce, coconut milk, sesame oil, cumin, oregano, ground coriander, and red pepper flakes. Combine and heat through, about 5 minutes. Serve warm over brown rice.
Nutrition Information Per Serving: 300 Calories; 7 grams Fat; 1.5 grams Saturated fat; 0 mg Cholesterol; 440 mg Sodium; 54 grams Carbohydrates; 6 grams Fiber; 10 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
