🥗 Dinner⏱ ≈ 20 min🍲 Lentils · 🍚 Rice (brown or parboiled) · 🍃 Spinach
Rice with lentils and spinach
A simple home plate for dinner: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🍲 Lentils — 60 g dry (or 150 g cooked)
- 🍚 Rice (brown or parboiled) — 50–60 g dry (or 150 g cooked), pre-cooked / ready
- 🍃 Spinach — 2 handfuls (60 g)
Instructions
- Take a ready portion of rice (already cooked, about 150 g) and warm it for 2–3 minutes.
- Rinse the lentils and simmer for 15–20 minutes until tender, salt at the end.
- Wash and slice the spinach — serve them fresh.
- Plate it up: half vegetables, a quarter grains, a quarter protein.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Spinach
🌾 Whole grains · ¼
Rice (brown or parboiled)
🥩 Protein · ¼
Lentils
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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