Lentil, pumpkin and spinach rice

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

1 ½ cups liquid salt-reduced vegetable stock

1 tablespoon olive oil

1 onion, finely chopped

2 cloves garlic, minced

1 ¼ cups basmati rice

600g peeled pumpkin, cut in 2cm pieces

400g can lentils, drained, rinsed

250g packet frozen spinach, thawed, drained

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Instructions

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1 Heat vegetable stock and 2 cups water in a small saucepan. Meanwhile, add oil to a large saucepan and place over a medium heat.

2 Cook onion, stirring, for 5 minutes or until softened. Add garlic and rice and cook, stirring, for 1 minute. Add stock and pumpkin and bring to the boil. Reduce heat to low and simmer, covered, for 17 minutes or until rice is just cooked and pumpkin is tender.

3 Add lentils and spinach and cook, covered, for 2 more minutes or until heated through. Remove from heat and stand, covered, for 5 minutes.

Serving suggestion

Garnish rice dish with chopped parsley or fresh basil and a sprinkle of grated fresh parmesan. Serve with a large mixed salad.

Variations

Make it gluten free: Check stock is gluten free.

HFG tip

If you are short on time, buy ready-prepared pumpkin or prepare pumpkin in advance and keep it in the fridge until ready to use.

Nutrition Info (per serve)

Calories 335 cal

Kilojoules 1400 kJ

Protein 13 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 60 g

Sugar 10 g

Dietary fibre 8 g

Sodium 610 mg

Calcium 80 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.