High Protein Rice with Tomato Sauce
Packed with plant-based protein and hearty flavor, this High Protein Rice with Tomato Sauce recipe is a nutritious and satisfying meal perfect for busy weeknights or meal prep. Featuring a wholesome blend of brown rice, quinoa, and red lentils, this dish delivers an earthy, nutty base balanced by a rich and aromatic tomato sauce infused with garlic, onion, oregano, and basil. Tender chickpeas and fresh spinach add texture and vibrant color, while a sprinkle of parsley provides a refreshing finish. Ready in just about an hour, this protein-rich recipe is easy to prepare and makes for a nourishing and flavorful dish that will keep you full and energized. Perfect for vegans, vegetarians, or anyone seeking a wholesome, nutrient-dense meal that's as delicious as it is healthy!
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup quinoa
- 0.5 cup red lentils
- 3.5 cups water
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 cups tomato puree
- 1 15-ounce can canned diced tomatoes
- 1 teaspoon basil, dried
- 1 teaspoon oregano, dried
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup chickpeas, cooked or canned
- 2 cups spinach, fresh
- 0.25 cup parsley, chopped
Instructions
Rinse the brown rice, quinoa, and red lentils under cold water to remove excess starch.
In a medium saucepan, bring the 3.5 cups of water to a boil. Add the rinsed rice, quinoa, and lentils to the boiling water. Reduce heat to low, cover, and simmer for about 30 minutes until all the water is absorbed and the grains are tender.
In a large frying pan, heat olive oil over medium heat. Add the chopped onion and cook until softened and golden, about 5 minutes.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add tomato puree, canned diced tomatoes, dried basil, oregano, salt, and black pepper to the pan. Stir well to combine, and let the mixture simmer for 15 minutes, stirring occasionally, until the sauce has thickened.
Stir in the cooked or canned chickpeas and fresh spinach. Cook for 5 more minutes, or until the spinach has wilted and the chickpeas are heated through.
Combine the cooked rice, quinoa, and lentils with the tomato sauce mixture in the frying pan. Stir thoroughly to ensure everything is well combined and evenly coated with the sauce.
Serve the dish hot, garnished with chopped parsley on top for an added fresh touch.
Nutrition Facts
Calories |
469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 982 mg | 43% | |
| Total Carbohydrate | 69.6 g | 25% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 14.8 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1763 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
