lentil brown rice bowl

Ingredients

  • 1 cup small brown lentils, rinsed / 2 cups water + pinch of sea salt
  • 1 cup brown rice / 2 cups water + pinch of sea salt
  • 2 medium carrots, sliced + 1 clove garlic (minced), 2–3 tbsp vegetable broth (for sautéing), pinch of cumin or smoked paprika
  • 1 large cucumber, sliced
  • 1 cup cherry tomatoes, halved
  • Fresh parsley or cilantro, chopped
  • Dressing: Juice of 1 lemon, 2–3 tbsp water (to balance acidity) + salt/pepper (to taste) **Optional: pinch of sumac or za’atar
  • ½ avocado, sliced
  • 2–3 pepperoncini peppers

Difficulty : Easy

Serves : 2

This is the kind of meal that does more than satisfy hunger - it supports your system at every level. When you combine intact whole grains, legumes, and fresh vegetables, you're not just eating nutrients in isolation - you're creating a synergy of compounds that work together, exactly as described in whole food plant-based nutrition science.

Loading the next set of gallery items...

Cooking Instructions

  • 1
    Add lentils and water to a saucepan. Bring to a boil, then reduce to a gentle simmer. Cook 20–25 minutes until tender but not mushy. Season lightly.
  • 2
    Combine rice and water in a separate pot. Bring to a boil, cover, and reduce heat. Cook until fluffy and fully absorbed (about 25 minutes).
  • 3
    Heat a skillet over medium. Add a splash of vegetable broth and garlic. Stir for 30–60 seconds, then add carrots. Cook 5–7 minutes, adding more broth as needed to prevent sticking. You’re looking for tender carrots with light caramelization at the edges. Season with salt, pepper, and spices.
  • 4
    Slice cucumber, tomatoes, and avocado.
  • 5
    Dressing: Whisk together lemon juice, water, and seasoning for a light, zesty dressing.
  • 6
    Start with a base of brown rice. Add lentils alongside, followed by sautéed carrots. Layer in fresh cucumber, tomatoes, avocado, and pepperoncini.
  • 7
    Drizzle with lemon dressing and sprinkle fresh herbs over the top. Serve immediately, or store components separately for meal prep.

Share:

Subscribe and stay inspired!

Goodbye to diets. Hello to a new lifestyle.

Related recipes