High Protein Savory Rice
Elevate your meal prep routine with this High Protein Savory Rice—a wholesome and flavorful dish packed with plant-based protein and vibrant vegetables. Combining fluffy basmati rice, hearty green lentils, and protein-rich chickpeas and tofu, this recipe is a satisfying and nutritious option for vegans and vegetarians alike. Infused with fragrant spices like cumin and paprika, and complemented by fresh sautéed vegetables and spinach, this dish offers a balanced yet indulgent taste profile. Finished with a garnish of fresh cilantro, it’s perfect as a meal prep staple or a quick weeknight dinner. Ready in under an hour, this high-protein rice recipe promises a comforting, nutrient-dense meal that doesn’t skimp on flavor!
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Recipe Information
Ingredients
- 1 cup basmati rice
- 0.5 cup green lentils
- 1 cup canned chickpeas
- 200 grams extra-firm tofu
- 3 tablespoons olive oil
- 1 medium onion, diced
- 2 garlic clove, minced
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 2 cups spinach leaves
- 3 tablespoons soy sauce
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups water
- 0.25 cup fresh cilantro, chopped
Instructions
Rinse the basmati rice and green lentils under cold water until the water runs clear.
In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic and sauté until the onion becomes translucent, about 5 minutes.
Add the rice and lentils to the pot. Stir to coat with the oil and onion mixture, then add 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes or until the rice and lentils are cooked.
While the rice is cooking, drain and rinse the canned chickpeas. Set aside.
Cut the tofu into small cubes. In a large pan, heat the remaining 2 tablespoons of olive oil over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes.
Add the diced carrot, diced red bell pepper and sauté for 5 minutes until slightly tender.
Stir in the chickpeas, soy sauce, cumin powder, paprika, salt, and black pepper. Cook for another 2-3 minutes until everything is well combined and heated through.
Add the spinach leaves and cook until just wilted, about 2 minutes.
Once the rice and lentil mixture is done, fluff it with a fork and mix in the tofu and vegetable mixture.
Garnish with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
1408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.1 g | 83% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3768 mg | 164% | |
| Total Carbohydrate | 146.3 g | 53% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 22.1 g | ||
| Protein | 68.4 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1702 mg | 131% | |
| Iron | 20.8 mg | 116% | |
| Potassium | 2616 mg | 56% | |
*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.
