A hearty and aromatic one-pot meal featuring omega-3 rich mackerel, fiber-packed lentils, and wholesome brown rice, all brought together with warm spices. It's a delicious and affordable way to enjoy a nutritionally complete dinner.
Ingredientes
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 200g brown rice, rinsed
- 150g red lentils, rinsed
- 800ml vegetable broth or water
- 250g canned mackerel (in water), drained and flaked
- 150g frozen peas
- Juice of 1/2 lemon
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes until softened.
- 2.Add the minced garlic, cumin, coriander, and turmeric. Stir and cook for 1 minute until fragrant.
- 3.Stir in the rinsed brown rice and red lentils to coat them in the spices.
- 4.Pour in the vegetable broth, add a pinch of salt and pepper, and bring the mixture to a boil.
- 5.Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the rice and lentils are tender and the liquid is absorbed.
- 6.Gently fold in the flaked mackerel and frozen peas. Cover and let it steam for another 3-5 minutes until everything is heated through.
- 7.Remove from heat, squeeze lemon juice over the top, and fluff the pilaf gently with a fork before serving.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally healthy, providing high-quality protein and omega-3 fatty acids from mackerel for brain and heart health. The combination of lentils and brown rice offers sustained energy and high fiber for excellent digestive health.
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