Description
Wholesome quinoa lentil rice pilaf packed with plant-based protein, fiber-rich grains, and savory spices. A perfect one-pot vegan meal for weeknight dinners and meal prep.
Ingredients
Scale
- ½ cup quinoa, rinsed
- ½ cup brown lentils, rinsed
- ½ cup long-grain rice
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ tsp cumin
- ½ tsp turmeric
- ½ tsp smoked paprika (optional)
- 3 cups vegetable broth
- Salt and pepper, to taste
- Chopped parsley or cilantro (optional)
Instructions
- Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant.
- Stir in quinoa, lentils, and rice. Toast lightly.
- Add spices, salt, pepper, and broth. Bring to boil, then simmer for 30–35 minutes.
- Let steam 5 minutes, fluff with a fork, garnish, and serve.
Notes
- Rinse all grains thoroughly for best texture.
- For a spicy kick, add chili flakes.
- Mix in greens like spinach or kale during the last 5 minutes.
- Prep Time: 10 min
- Cook Time: 30 min
- Category: Main course
- Method: Stovetop / Instant Pot
- Cuisine: Vegan, Plant-Based
Nutrition
- Serving Size: 1 bowl
- Calories: ~290 kcal
- Sugar: ~3g
- Sodium: ~400mg (adjustable based on broth)
- Fat: ~8g
- Saturated Fat: ~1g
- Unsaturated Fat: ~7g
- Trans Fat: 0g
- Carbohydrates: ~38g
- Fiber: ~8g
- Protein: ~12g
- Cholesterol: 0mg
Keywords: quinoa lentil rice pilaf, high protein vegan recipe, one-pot pilaf, fiber-rich grain bowl