SPICED YOGHURT SAUCE RICE WITH LENTILS

Written By Chloe Willett
 

‍SPICED YOGHURT SAUCE RICE WITH LENTILS

 NUT FREE    DAIRY FREE    SOY FREE    GLUTEN FREE    WHEAT FREE    EGG FREE     FISH FREE     SHELLFISH FREE  *  VEGETARIAN

 

PREP: 1 hr

COOK: 40 min

TOTAL: 1 hr 40 min

SERVES: 5

 

INGREDIENTS

Spiced Rice

  • 2 cup long grain brown rice, such as basmati

  • 1 cup lentils, preferably red or green

  • ½ lemon peel

  • 1 bay leaf

  • 1 tsp salt

  • ½ tsp ground cumin

  • Parsley, chopped (optional)

 

Spiced “Yoghurt” Sauce

  • 1 cup milk-free yoghurt alternative or kefir

  • ½ lemon, juiced

  • ⅛ tsp ground cumin

  • ¼ tsp ground red pepper, such as Aleppo

  • ¼ tsp salt

 

METHOD

Preparing the Rice

1.     Rinse rice well and place in rice cooker or saucepan. Add water until 4-5 cm depth above the rice. Soak for 2 hours. Drain into a separate bowl.

2.     Place lentils and 4 cups of water into the rice cooker or saucepan. If using rice cooker, steam as per setting, approx. 15 min once it starts to boil. If using saucepan, lower heat to simmer and cook for 15 min once it starts to boil.

3.     Once lentils are partially cooked, tip into bowl containing rice.

4.     Mix lentils and rice until combined. Add water until 2 cm depth above the rice. Add spices. If using rice cooker, steam as per setting. If using saucepan, lower heat to simmer and cook for 20-25 min or until liquid is completely absorbed.

5.     Once rice cooker switches to “keep warm,” let rice-lentils continue to steam for 10 min. If using saucepan, remove from heat and allow to steam (covered) for 10 min.

6.     After time has passed, use rice paddle or fork to fluff rice-lentils.

 

Preparing Spiced Yoghurt

7.     Mix yoghurt, lemon juice, and spices. Refrigerate until ready to serve.

 

NUTRITION INFORMATION

ENERGY: 440 kcal (1839 kJ)

PROTEIN: 21.5 g

TOTAL CARBS: 75.6 g

SUGARS: 3.7 g

FIBRE: 13.6 g

TOTAL FAT: 4.5 g

SATURATED FAT: 0.7 g

SODIUM: 589 mg

CALCIUM: 129 mg

IRON: 5.6 mg

 

DELIGHTFUL “DID-YOU-KNOWS”

Brown Rice – Hidden Source of Fibre & Micronutrients

*       Brown rice retains its bran and germ layers making a wholegrain. This provides complex carbohydrates that release energy slowly, helping maintain steady blood glucose levels and sustained energy.

*       Exceptional source of dietary fibre.

*       Rich in vitamins including thiamine, niacin, and Vitamin B6 which are involved in energy metabolism, neuronal health, and digestion.

*      Rich in minerals including magnesium, phosphorous, manganese, and iron which are involved in energy metabolism, bone health, and cardiovascular health.

 

Lentils – Plant Protein Power for the Gut

*       Packed with both plant-based protein and soluble and insoluble fibre (prebiotics). This combination promotes satiety, stabilises blood sugar levels, and supports the growth of beneficial gut bacteria and thus, a healthier gut.

*       Are complex carbohydrates, which provide slow-releasing energy to prevent blood sugar spikes and stabilise.

*       Rich in iron, which supports oxygen transport in the blood, and magnesium, which is essential for muscle function, nerve signalling, and energy production.

 

Aromatics (Cumin, Bay Leaf) – Small but Potent

*       These aromatics contribute antioxidants, prebiotic fibres, and anti-inflammatory compounds that support digestion, immunity, and metabolic health whilst enhancing flavour without added salt or fat.

*       Both are traditionally used to reduce bloating and aid digestion by stimulating digestive enzymes and improve gut comfort.

*       Both are rich in plant compounds that help protect cells from damage, and provides iron, which supports oxygen transport and energy levels.

 

Plant-Based Calcium Fortified Yoghurt (or Kefir)

*       Provides natural sweetness and creaminess and is a source of calcium, Vitamin D, and probiotics for good gut health.

*       Suitable for people with lactose intolerance or dairy allergies, and some varieties contain live cultures that may support gut health.

*      Often made from soy, almond, or oats, these yoghurts can provide protein, healthy fats, and essential vitamins depending on the base ingredient and fortification.

 

Lemon – Zesty Boost for Your Health

*       Rich in Vitamin C which supports immune function, skin health, and helps the body absorb iron from plant foods.

*       Supports digestion and hydration as it encourages thirst cues and provides natural acids that help stimulate digestive juices.

*       Contains antioxidants, flavonoids, and other plant compounds, which help protect cells from oxidative stress and support heart health.

 
Chloe Willett
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