Spiced lentils with rice and broccoli

Ingredients

• Lentils, cooked2 cups · 396 g459 cal
• White rice, cooked1 cup · 158 g205 cal
• Broccoli florets2 cups chopped · 182 g62 cal
• Olive oil1 tbsp · 13.5 g119 cal
• Whole recipe, 2 servings845 cal

To taste, not counted: 1 garlic clove, chopped; 1 tsp ground cumin and ½ tsp smoked paprika; salt, pepper, and lemon wedges. They add a few calories at most.

Method

1. Cook the rice and the lentils, or use 1 cup of cooked rice and 2 cups of cooked lentils.
2. Warm the oil in a pan. Add the garlic, cumin, and paprika and stir for 30 seconds.
3. Add the lentils and a splash of water. Simmer for 5 minutes, stirring, until thick, then season with salt and pepper.
4. Steam the broccoli for 4 to 5 minutes, until bright green and just tender.
5. Divide the rice, lentils, and broccoli between two bowls and serve with lemon.

How the calories add up

• Each serving has about 23 g of protein, most of it from the lentils.
• The lentils are weighed cooked. A cup of dry lentils makes about two and a half cups cooked, so match your weight to the right entry.
• The oil adds 119 calories to the dish. Using half as much saves about 60.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.