Lentil, pumpkin and spinach rice
Serves: 4
Time to make: 30 mins
Total cost: $10.40 / $2.60 per serve
(at time of publication)
Ingredients
- 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
Instructions
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 335cal
-
Kilojoules 1400kJ
-
Protein 13g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 60g
-
–Sugars 10g
-
Dietary fibre 8g
-
Sodium 610mg
-
Calcium 80mg
-
Iron 2.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
