Budget Lentils, Rice and Broccoli by @beyondfoodmarket

45 min

7 servings

🍚

370 g

Jasmine rice

🫘

1.4 kg

Dry lentils

🥦

680 g

Frozen broccoli

💧

1.9 l

Water

🧂

6 g

Salt

🍛

4 g

Curry powder

🍋

70 g

Lime

🌶️

0.5 g

Cayenne pepper

🧄

Garlic powder

🧅

Onion powder

🫙

Cumin

🫙

Turmeric

⚫

Black pepper

  1. Rinse

    Rinse 3 lb of dry lentils thoroughly under cold water until the water runs mostly clear.

  2. Place

    Place the rinsed lentils and 8 cups of water in the electric pressure cooker.

  3. Cook

    Cook the lentils on high pressure for 10 minutes, then carefully release the pressure according to the appliance instructions.

  4. Add

    Add a little more water if the lentils are too thick, then stir until loose and creamy.

  5. Stir

    Stir 24 oz of frozen broccoli and 2 cups of jasmine rice into the hot lentils.

  6. Cover

    Cover the cooker and let the mixture stand for about 5 minutes until the broccoli is tender.

  7. Season

    Season with 1 tsp salt, 2 tsp curry powder, and cayenne pepper to taste.

  8. Cut

    Cut the lime into wedges and divide the lentil mixture among 7 serving bowls.

  9. Squeeze

    Squeeze lime juice over each bowl and serve warm.

Budget Lentils, Rice and Broccoli by @beyondfoodmarket

45 min

7 servings

🍚

370 g

Jasmine rice

🫘

1.4 kg

Dry lentils

🥦

680 g

Frozen broccoli

💧

1.9 l

Water

🧂

6 g

Salt

🍛

4 g

Curry powder

🍋

70 g

Lime

🌶️

0.5 g

Cayenne pepper

🧄

Garlic powder

🧅

Onion powder

🫙

Cumin

🫙

Turmeric

⚫

Black pepper

Preparation Steps

  1. Step 1/9

    Rinse 3 lb of dry lentils thoroughly under cold water until the water runs mostly clear.

    🫘Dry lentils
    💧Water
    🧺Fine-mesh strainer

  2. Step 2/9

    Place the rinsed lentils and 8 cups of water in the electric pressure cooker.

    🫘Dry lentils
    💧Water
    🥄Measuring cup

  3. Step 3/9

    Cook the lentils on high pressure for 10 minutes, then carefully release the pressure according to the appliance instructions.

    🫘Dry lentils

  4. Step 4/9

    Add a little more water if the lentils are too thick, then stir until loose and creamy.

    🫘Dry lentils
    💧Water
    🥄Wooden spoon
    🥄Measuring cup

  5. Step 5/9

    Stir 24 oz of frozen broccoli and 2 cups of jasmine rice into the hot lentils.

    🥦Frozen broccoli
    🍚Jasmine rice
    🫘Dry lentils
    🥄Wooden spoon
    🥄Measuring cup

  6. Step 6/9

    Cover the cooker and let the mixture stand for about 5 minutes until the broccoli is tender.

    🥦Frozen broccoli
    🫘Dry lentils
    🍚Jasmine rice

  7. Step 7/9

    Season with 1 tsp salt, 2 tsp curry powder, and cayenne pepper to taste.

    🧂Salt
    🍛Curry powder
    🌶️Cayenne pepper
    🥄Wooden spoon

  8. Step 8/9

    Cut the lime into wedges and divide the lentil mixture among 7 serving bowls.

    🍋Lime
    🫘Dry lentils
    🍚Jasmine rice
    🥦Frozen broccoli
    🔪Knife
    🪵Cutting board
    🥣Serving bowls

  9. Step 9/9

    Squeeze lime juice over each bowl and serve warm.

    🍋Lime
    🥣Serving bowls

Composition

Ingredients

Types

Grains, Legumes, Vegetables, Water, Seasonings, Fruit

Ingredients

Jasmine rice, Dry lentils, Frozen broccoli, Water, Salt, Curry powder, Lime, Cayenne pepper, Garlic powder, Onion powder, Cumin, Turmeric, Black pepper

Notes

Jasmine rice (cooked separately according to package directions), Dry lentils (three bags from the store, cooked in the Instant Pot), Frozen broccoli (two bags), Water (about 3 cups per 1 cup lentils per caption, added to Instant Pot, then more added after cooking), Salt (to taste), Curry powder (added to the speaker's own bowl), Lime (added to the speaker's own bowl), Cayenne pepper (optional spice mentioned in transcript), Garlic powder (optional spice), Onion powder (optional spice), Cumin (optional spice), Turmeric (optional spice), Black pepper (mentioned in transcript, taken from a fast food restaurant packet)

Allergens

to inform

Dietetics

Dietary regimen

Vegan, Vegetarian, Gluten-free, Dairy-free, Egg-free, Plant-based, High-fiber

Calories

890 kcal

Macro nutrients

Protein: 48g, Carbohydrates: 162g, Fiber: 33g, Fat: 4g

Nutritional Information

Minerals

Iron: 10mg, Potassium: 1100mg, Magnesium: 125mg, Calcium: 95mg

Vitamins

Vitamin C: 75mg, Vitamin K: 125mcg, Folate: 280mcg

Preparation

Time Information

Preparation

15 minutes

Cooking

30 minutes

Overall

45 minutes

Difficulty

Level

Easy (1/4)

Steps

9 steps

Equipments

Utensils

Fine-mesh strainer, Measuring cup, Wooden spoon, Serving bowls, Knife, Cutting board

Appliances

Pressure cooker

Type

Type

Type Of Dish

Main Course, One-pot meal, Bowl

Occasions

Lunch, Dinner, Meal prep, Weeknight meal

Origin

Source

Platform

instagram

Original Creator

@beyondfoodmarket

Origin

Cuisine

Indian

Geographic

India, South Asia

Various

Aspect

Texture

Tender, Fluffy, Soft, Hearty

Flavors

Earthy, Mild, Savory, Warmly spiced, Tangy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Discard after 2 hours at room temperature), fridge : 4 days (Cool promptly,Store in airtight containers), freezer : 3 months (Portion into freezer-safe containers,Thaw in the fridge before reheating)