Palestinian Lentils with Rice - Yoanna - Health Coach
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Palestinian Lentils with Rice

This dish is one of my family’s favorite Middle Eastern recipes. It is a traditional Arabic dish, typical for the lands of Palestine, Lebanon and Syria. In fact, I am a huge fan of the Arab kitchen, since it is one of the healthiest cuisines in the world!

This dish, a combination of lentils, rice and some amazing seasonings, is very flavorful, and really nutritious. You can actually adapt it to your local region just by changing the seasoning (for instance, in Bulgaria, I use mostly savory and mint). The recipe is also very healthy since it is a perfect blend of carbs and protein, and is filled with fiber.

The most important thing is to keep the proportion of water to lentils (1:1) and water to rice (2:1). Also, you should keep in mind that this dish needs to cook relatively slowly (because rice.. you know), although it is very easy to prepare!

You can serve it warm or cold, with some vegetables or yogurt, whatever you feel like. Also, it is a great pack-and-go lunch. Just cook it the night before and let it rest in the fridge, it will stay perfectly good for several days.

 

Ingredients:

  • 1 cup lentils
  • 1 cup brown rice
  • 3 cups water
  • 2 tbsp. olive oil
  • 1 tsp. cumin/1 tsp. savory/1 tsp. mint (chose 1-2 among those, or any other seasoning you like)
  • 1 tsp. sea salt (or more to taste)

Method:

  1. Rinse the lentils, and add them to a pan with one 1 cup of water and 1 tbsp. of olive oil.
  2. Bring to a boil, and then turn down the heat, cover the pan and let the lentils simmer until the lentils absorb all the water.
  3. Add in the rice with 2 more cups of water, one more tbsp. of olive oil, all the seasoning and the sea salt.
  4. Bring to a boil.
  5. When the water boils, turn the heat back to low and cover the pan. Do not open the pan until the water is completely soaked!
  6. Remove pan from heat (do not uncover the pan yet). Let it rest for 10 mins.
  7. Serve warm or cold. Enjoy!

Nutrition: Brown rice is a great alternative to white rice. It contains the “natural wholeness of the bran”, because unlike white rice, it had the hull and bran of the grain, which provide magnesium, calcium, potassium, fiber and proteins.  Lentils, on the other side, are among the healthiest legumes. They are low in calories and high in nutrition, suitable for vegans and vegetarians too. Their health benefits include:

  • Reduced blood cholesterol and improved digestive health thanks to the soluble fiber,
  • Improved heart health due to the folate and magnesium,
  • Stabilized blood sugar and increased energy because of the fiber and complex carbohydrates.
  • Weight loss, since lentils are very low in calories and contain no fat.

Enjoy this beautiful, flavorful dish!!!!!

Resources: https://goo.gl/eocMTq https://goo.gl/ew4IDZ

 

 

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