High Protein Savory Rice

Elevate your meal prep game with this High Protein Savory Rice recipe, a nourishing, flavor-packed dish perfect for busy weeknights or a hearty lunch. Featuring fluffy basmati rice paired with protein-rich green lentils, chickpeas, and golden-brown tofu, this recipe is a plant-based powerhouse. The combination of sautéed onions, garlic, and vibrant vegetables like carrots, red bell pepper, and spinach creates a colorful and nutrient-dense medley, seasoned with soy sauce, cumin, and paprika for a bold, savory profile. Ready in under an hour and garnished with fresh cilantro, this one-pot wonder is as satisfying as it is simple to prepare. Ideal for vegans, vegetarians, and those seeking high-protein meal ideas, this recipe is a versatile addition to your culinary routine.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 0.5 cup green lentils
• 1 cup canned chickpeas
• 200 grams extra-firm tofu
• 3 tablespoons olive oil
• 1 medium onion, diced
• 2 garlic clove, minced
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 2 cups spinach leaves
• 3 tablespoons soy sauce
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups water
• 0.25 cup fresh cilantro, chopped

Directions

Step 1

Rinse the basmati rice and green lentils under cold water until the water runs clear.

Step 2

In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic and sauté until the onion becomes translucent, about 5 minutes.

Step 3

Add the rice and lentils to the pot. Stir to coat with the oil and onion mixture, then add 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes or until the rice and lentils are cooked.

Step 4

While the rice is cooking, drain and rinse the canned chickpeas. Set aside.

Step 5

Cut the tofu into small cubes. In a large pan, heat the remaining 2 tablespoons of olive oil over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes.

Step 6

Add the diced carrot, diced red bell pepper and sauté for 5 minutes until slightly tender.

Step 7

Stir in the chickpeas, soy sauce, cumin powder, paprika, salt, and black pepper. Cook for another 2-3 minutes until everything is well combined and heated through.

Step 8

Add the spinach leaves and cook until just wilted, about 2 minutes.

Step 9

Once the rice and lentil mixture is done, fluff it with a fork and mix in the tofu and vegetable mixture.

Step 10

Garnish with chopped fresh cilantro before serving.

Nutrition Facts

Serving size	1714.5 grams (1714.5g)

Amount per serving	% Daily Value*
Calories	1408

Total Fat 65.10g	83%
Saturated Fat 10.00g	50%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 3768mg	164%
Total Carbohydrate 146.30g	53%
Dietary Fiber 32.90g	118%
Total Sugars 22.10g
Protein 68.40g	137%

Vitamin D 0IU	0%
Calcium 1702mg	131%
Iron 21mg	116%
Potassium 2616mg	56%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.6%

Protein: 18.9%

Carbs: 40.5%