Meat-Free Goodness

Looking for a wholesome vegetarian dish? Then you are on the right page. Did you know that the combination of equal quantities of brown rice and lentils form a complete protein? This forms the basis for this easy, yet nutritious dish from Heleen Meyer.

Ordinary brown rice will work well, but basmati rice has a natural nuttiness that combines so well with the lemon and minty flavours in this recipe. First, the rice and lentils are cooked with strips of lemon rind in water. Both these ingredients are great at absorbing aromas during the cooking process. Green veggies are added, and the lemon and mint dressing is just perfect to round it all off. This dressing will be delicious over any green salad, baby potatoes in the skin or lightly steamed green veggies.

Make the most of this simple combination with some light green veggies adding bulk to the dish with lots of interesting textures, colours and healthy vitamins and minerals. Heleen says soft goat’s cheese is really good with all the other ingredients and flavours, but see the alternatives in the recipe, if you are not a lover of goat’s cheese.

Brown rice & lentils with lemon

Recipe by Heleen Meyer

Serves 4–6

Salad

125 ml (100 g) uncooked brown lentils

125 ml (100 g) uncooked brown basmati rice

1 bay leaf

two thick strips of lemon rind, made with a vegetable peeler

100-150 g broccoli, cut into florets or green beans, halved

250 ml (1 cup) fresh or frozen peas, rinsed

2 handfuls fresh mint leaves

100 g goat’s cheese (chevin), feta or ricotta cheese or use pecorino shavings

Salad dressing

60 ml (¼ cup) olive oil

25 ml (5 tsp) apple cider or grape vinegar

15 ml (1 tbsp) finely grated lemon rind

45 ml (3 tbsp) lemon juice

5 ml (1 tsp) honey

30 ml (2 tbsp) finely chopped fresh mint

salt and black pepper to taste

1. Salad:Place lentils, rice, bay leaf and lemon rind with a small pinch of salt in a saucepan with 625 ml (2½ cups) cold water. Bring to the boil over a medium heat. Reduce the heat and simmer for 25-30 minutes or until cooked, but not too soft. Drain well, remove the bay leaf and lemon strips and allow to cool.
2. Salad dressing:Mix all the salad dressing ingredients together and season to taste.
3. Place broccoli or green beans in a shallow dish and cover with boiling water. Allow to stand for about 10-15 minutes or until just cooked and drain well. (Alternatively, simmer gently in a small amount of water, until just bright green in colour and still crispy – take care not to overcook the broccoli.) Repeat the process if necessary. Rinse the green veggies in cold water to stop the cooking process.
4. Arrange cooked lentils, rice and broccoli or green beans on a salad platter or individual plates with the rest of the salad ingredients. Serve with the salad dressing and enjoy as a vegetarian meal or starchy side dish.

Tip:

1. To make this a non-vegetarian meal, add cooked chicken or bacon to the salad.

Visit Heleen’s website (www.heleenmeyer.co.za) for more recipes like this.

Image by Berna Coetzee.