Mediterranean rice and lentil bowl

Credit: Recipe from The Colourful Kitchen Collection: Recipes for Health and Wellbeing from the Institute for Optimum Nutrition. Recipe contributor: Belén Vázquez, DipION, nutritional therapist | www.belenoptimumhealth.com. Photography copyright @ Joy Skipper. Available to order now. 

Belén says: “This dish is great for those who tend to skip lunch during workdays due to time constraints. It can be made in large quantities and kept in the fridge for a few days. It is particularly rich in plant fibre, folate, B6 and antioxidants, all of which are hormone-balancing nutrients. Overall: nutritious, tasty, versatile and easy to make.”

Serves 4-6 

Vegan option | Nut-free option | Dairy-free option | Gluten-free  

Time: 55 minutes 

Ingredients

• 200g butternut squash, cut into cubes
• 200g cauliflower, broken into small florets
• 2 tbsp olive oil  
• 1 tbsp cumin seeds
• 2 tsp turmeric
• Salt and pepper, to taste
• 100g brazil nuts
• 200g brown rice
• 1 garlic clove, crushed
• 100g green lentils, dried
• 1 large red onion, chopped
• 200g pomegranate seeds
• Handful of fresh dill, chopped
• 200g feta, crumbled

For the salad dressing:

• Juice of 1 large orange
• 2 tbsp pomegranate molasses
• 3 tbsp date paste or 2 tsp honey, syrup, or date molasses
• Salt, to taste 

Method 

1. Heat the oven to 200°C/180°C fan/gas mark 6 and line a baking tray with baking parchment.
2. Place the butternut squash and cauliflower on the baking tray and drizzle with the olive oil. Scatter on the cumin seeds, dust with turmeric, and season generously with salt and pepper. Use your hands to ensure that every piece is coated. Roast for 30-35 minutes until both cauliflower and butternut squash are tender. After 20 minutes, add the brazil nuts to roast with them. After the full 30-35 minutes, remove from the oven and leave to cool down.
3. Once the vegetables are in the oven, brown the dry rice in a saucepan on the hob with the garlic in a little olive oil for 5 minutes. Cover with water, add salt, and leave to simmer. Then, in a separate pan with a lid, cover the lentils with water and bring to the boil. Leave both the rice and lentils to cook for 20-30 minutes until tender. When done, give them a quick rinse under cold water to bring them to room temperature and stop them from further cooking. This will allow them to stay tender but firm.
4. In a large bowl, toss the cooked rice and lentils; roasted cauliflower, butternut squash and brazil nuts; red onion, pomegranate and dill.
5. Combine all the dressing ingredients in a bowl and adjust to taste. Pour the dressing over the tossed ingredients and mix well. Serve with the feta crumbled over the top. 

Swaps: 
Vegan and dairy-free: swap feta for a vegan alternative 
Nut-free: omit brazil nuts; optionally replace with 100g chickpeas

About Belén

Belén helps parents build strong healthy foundations for their children. Her Gut Health programme provides natural solutions for gut, mood and behavioural issues. Belén graduated from the Institute for Optimum Nutrition (ION) and holds an MSc in Personalised Nutrition from CNELM. She loves creating tasty and nutritious recipes for the whole family.

www.belenoptimumhealth.com | Instagram: @belenoptimumhealth | Facebook: belenoptimumhealth