This dish is one of those comforting classics that never go out of style, but with a nutritional twist. The combination of legumes and rice creates a higher-quality plant protein, since the amino acids in both foods complement each other perfectly. Pumpkin adds a sweet touch and a creamy texture that makes this stew irresistible, even for little ones.
Estimated time: 37 minutes.
Difficulty: ⭐⭐.
Servings: 4 people.
Number of people and a few extra details:
This recipe is designed for 4 diners. It is a very filling dish, ideal for those looking to control their weight without going hungry. It is also naturally gluten- and lactose-free, making it suitable for practically everyone, except people with a specific allergy to legumes.
Ingredients
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100g of pardina lentils.
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50g of brown rice.
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100g of pumpkin.
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50g of potato.
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1 ripe tomato.
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2 tablespoons of Olive Oil.
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1 teaspoon of paprika.
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½ teaspoon of turmeric.
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1 pinch of black pepper.
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Bonsalt (to taste).
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1.5 liters of water.
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the macronutrient breakdown per serving and the technical sheet for our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 3.1g | Muscle tissue |
| Healthy Fats | 25.2g | Energy and health (Aceite Castello) | |
| Carbohydrates | 11.6g | Complex energy | |
| Key Minerals | Potassium (Bonsalt) | 208.8mg | Nervous system |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Dietary Fiber | 2.6g | Digestive health |
| Calories | 280.4 kcal | Total energy |
Professional Step-by-Step Preparation
1. Base and aromatic sofrito:
In a large pot, heat the 2 tablespoons of Olive Oil . Grate the ripe tomato and fry it for about 5 minutes. Add the paprika, turmeric, and black pepper. Stir quickly so the spices release their aroma without burning.
2. Cooking the main ingredients:
Add the pardina lentils to the pot (they do not need to be soaked first), the brown rice, the pumpkin, and the potato cut into small cubes. Pour in the water and add a touch of Bonsalt to taste to enhance the flavors in a healthy way.
3. Slow-cooked stew:
Let everything simmer together for about 40 minutes over medium heat. If you see that the broth is reducing too quickly, you can add a little more hot water to keep the desired texture. Brown rice and pardina lentils have similar cooking times, so they will become tender at the same time.
4. Resting and serving:
Once the rice and lentils are just right, turn off the heat and let the stew rest for a couple of minutes so the flavors settle. Serve piping hot.
This recipe is fantastic for a family weekend meal. Give it a try with friends and impress them with a dish that's as healthy as it is delicious!
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