Lentil and Chickpea Rice Bowl

Ingredients

• 0.5 cup Brown rice (Short or long grain; rinse well)
• 0.25 cup Brown lentils (Soaked overnight in 1-2 cups water)
• 0.75 cup Water (For cooking rice and lentils)
• 400 ml can Canned chickpeas (Rinsed and drained)
• 1 teaspoon Smoked paprika
• 1 tablespoon Avocado oil (Or other neutral oil)
• 0.5 teaspoon Salt (Divided; plus more to taste)
• to taste Black pepper
• 1 medium Red onion (Diced; about 100g)
• 0.5 medium Cucumber (Diced; about 100g)
• 1 medium Tomato (Diced; about 100g)
• 30 grams Fresh parsley (Roughly chopped)
• 2 tablespoons Lemon juice (Freshly squeezed preferred)
• 2 teaspoons Zaatar (Middle Eastern herb blend)
• 2 tablespoons Tahini
• 2 tablespoons Olive oil
• 1 sheet Parchment paper (For baking tray)

Instructions

1. Preheat Oven

   Preheat your oven to 375°F (190°C).

   Time: PT5M

   Temperature: 190°C

2. Prepare Rice and Lentils

   Rinse 0.5 cup brown rice under cold water 2-3 times until the water runs mostly clear. Drain well. Drain soaked lentils (0.25 cup, soaked overnight).

   Time: PT5M

3. Cook Rice and Lentils

   In a pot, combine rinsed rice, drained lentils, and 0.75 cup water. Bring to a boil over medium-high heat. Once boiling, stir well, reduce heat to medium-low, cover, and simmer for 15 minutes.

   Time: PT20M

4. Steam Rice and Lentils

   After 15 minutes, turn off the heat and let the rice and lentils steam, covered, for another 10 minutes.

   Time: PT10M

5. Prepare Chickpeas

   Rinse and drain a 400ml can of chickpeas. Place in a mixing bowl. Add a pinch of salt, pepper, 1 tsp smoked paprika, and a drizzle (about 1 tbsp) of avocado oil. Toss to coat.

   Time: PT5M

6. Roast Chickpeas

   Spread seasoned chickpeas on a parchment-lined baking tray. Roast in preheated oven for 25 minutes, shaking tray halfway through for even browning.

   Time: PT25M

   Temperature: 190°C

7. Prepare Vegetables

   Dice 1 red onion, 0.5 cucumber, and 1 tomato. Roughly chop 30g fresh parsley. Add all to a large mixing bowl.

   Time: PT5M

8. Make Dressing

   In a small bowl or jar, combine 2 tbsp lemon juice, 0.25 tsp salt, black pepper to taste, 2 tsp zaatar, 2 tbsp tahini, and 2 tbsp olive oil. Shake or whisk until smooth.

   Time: PT3M

9. Assemble Bowl

   Fluff the rice and lentils with a rice paddle or fork. Add to the bowl with vegetables. Add roasted chickpeas. Pour in half the dressing and toss to combine. Add more dressing to taste.

   Time: PT5M

10. Serve

    Divide into bowls and serve immediately. Enjoy!

    Time: PT2M

Nutrition Facts

Calories

420

Protein

13g

Carbohydrates

60g

Fat

14g

Fiber

12g

Ingredient Substitutions

• Instead of Brown rice: White rice, Quinoa
• Instead of Brown lentils: Green lentils, Red lentils (reduce cooking time)
• Instead of Canned chickpeas: Cooked dried chickpeas
• Instead of Smoked paprika: Regular paprika, Chipotle powder
• Instead of Avocado oil: Olive oil, Canola oil
• Instead of Red onion: White onion, Shallots
• Instead of Cucumber: Celery, Bell pepper
• Instead of Tomato: Cherry tomatoes, Roma tomato
• Instead of Fresh parsley: Cilantro, Mint
• Instead of Lemon juice: Lime juice, Vinegar
• Instead of Zaatar: Dried thyme + sesame + sumac
• Instead of Tahini: Sunflower seed butter, Cashew butter
• Instead of Olive oil: Avocado oil, Canola oil
• Instead of Parchment paper: Silicone baking mat

Equipment Needed

• Oven
• Stovetop pot with lid
• Mixing bowls
• Baking tray
• Parchment paper
• Knife
• Cutting board
• Measuring cups and spoons
• Rice paddle or fork (optional)

Critical Steps — Do Not Skip

• Cook Rice and Lentils
• Steam Rice and Lentils
• Roast Chickpeas
• Assemble Bowl

Chef Tips from the Video

• Soak lentils overnight for faster, even cooking.
• For extra flavor, add a garlic clove to the rice while cooking.
• Use a salad spinner to dry chickpeas quickly before roasting.
• Leftover dressing makes a great dip for veggies.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Rice, lentils, and chickpeas can be frozen for up to 1 month. Vegetables and dressing are best fresh.

Room temperature: Do not leave assembled bowl at room temperature for more than 2 hours.

Make-Ahead Tips

• Rice, lentils, and chickpeas can be cooked and roasted up to 2 days ahead.
• Chop vegetables and make dressing just before serving for best freshness.