Lemon rice and peas

This aromatic salad, known as Lemony Rice & Peas, is a delicious combination of vibrant legumes that is sure to satisfy your taste buds. The strong lemon dressing perfectly complements the balanced mixture of rice and peas. Not only does it offer a burst of refreshing flavors, but it’s also a healthy dish that provides a satisfying carb boost. You don’t even have to serve potatoes on the side with this hearty salad. Prepare for a nutritious and filling meal that guarantees an unforgettable dining experience.

Ingredients

300 g brown basmati rice
75 ml olive oil
200g frozen peas
410 g canned lentils, rinsed and drained
410g chickpeas, rinsed and drained
Juice of 2 lemons
2 bunches of spring onions, finely chopped
large bunch of coriander, chopped

Tip

Make and take
Place the salad in a large bowl,
Store coriander separately. Stir through beforehand
Portion.

Preparation steps

Cook the rice in a large pot of boiling water for about 15 minutes.
Drain the cooked rice and drizzle with a little olive oil.
Let the rice cool.
Bring a kettle to the boil and pour the water over the peas in a small bowl.
Allow the peas to thaw and then drain them.
In a large bowl, mix the rice with the peas, lentils, chickpeas, remaining olive oil, lemon juice and spring onions.
Season the rice salad to taste.
The rice salad can now be stored in the refrigerator for up to 2 days.
Remove the rice salad from the refrigerator about 30 minutes before serving.
Stir in the coriander before serving.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
229	9g	1g	32g	2g	4g	7g	0.61g

Equipment and tools

Big bowl
Medium sized pot
measuring cup
Knife
cutting board

Allergen information

This recipe does not contain common allergens.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place in the microwave or reheat on the stove until warmed through.

Health Benefits of Lemon Rice and Peas

The delicious lemon rice and peas dish not only offers an explosion of flavor but also offers a number of health benefits. The combination of brown basmati rice, peas, lentils, chickpeas, lemon juice, spring onions and coriander creates a nutritious and healthy meal.

1. Rich in fiber

With the addition of brown basmati rice, frozen peas, lentils and chickpeas, this recipe is a great source of fiber. Fiber supports digestion, helps maintain regular bowel movements, and can promote satiety, which can have a positive impact on weight control.

2. Rich in essential nutrients

Lentils and chickpeas are both excellent sources of plant-based protein, making this dish a suitable option for vegetarians and vegans. Additionally, these legumes provide important minerals such as iron, magnesium and potassium, which are crucial for overall health and well-being.

3. Abundance of antioxidants

Lemon juice, scallions and cilantro are rich sources of antioxidants. Antioxidants protect the body from damage caused by harmful free radicals and reduce the risk of chronic diseases such as heart disease and certain cancers.

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4. Supports heart health

Using olive oil in this recipe provides heart-healthy monounsaturated fats that may help lower cholesterol and reduce the risk of cardiovascular disease. Combined with the fiber content, this dish contributes to a heart-healthy diet.

5. Quick and easy to prepare

Lemony Rice & Peas not only offers numerous health benefits, but is also a practical and uncomplicated recipe to prepare. The frozen peas, canned lentils and canned chickpeas significantly reduce cooking time, making it a perfect option for anyone with a busy schedule.