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W50 - Quick (20 min) & Calorie Smart & Veggie: no meat replacer - Rice
With onion, roasted cherry tomatoes and yoghurt
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Ingredienten
75 gram
Basmatirijst
½ pak(ken)
Linzen
¼ stuk(s)
[Mini-]komkommer
50 gram
Biologische volle yoghurt
(Bevat Melk (inclusief lactose))
½ zakje(s)
Gemalen komijnzaad
1 tl
Gemalen kurkuma
½ stuk(s)
Laurierblad
125 gram
Rode cherrytomaten
5 gram
Verse bladpeterselie en munt
(Kan bevatten Selderij)
1 stuk(s)
Knoflookteen
¼ stuk(s)
Citroen
½ zakje(s)
Hello Harissa
½ stuk(s)
Ui
20 gram
Pikante uienchutney
¾ tl
Gemalen kaneel
Zelf toevoegen
1 el
Olijfolie
½ el
Zwarte balsamicoazijn
½ tl
Honing [of plantaardig alternatief]
naar smaak
Peper en zout
½ stuk(s)
Zoutarm groentebouillonblokje
250 ml
Water
Voedingswaarden
Benodigdheden
Instructies
- Heat the oven to 200°C..
- Boil the water in a pot or saucepan (see pantry for amount). Add the rice, bay leaf, cumin, cinnamon, turmeric and crumble in the stock cube.
- Boil the rice for 10 - 12 minutes, covered, then turn off the heat and allow to stand for 5 minutes, still covered.
- Crush or mince the garlic.
- Divide the tomatoes on a parchment-lined baking sheet and add a drizzle of olive oil, balsamic vinegar, harissa, honey and half the garlic.
- Toss to coat all the tomatoes. Season with salt and pepper. Roast in the oven for 10 - 15 minutes.
- Chop the onion into half rings.
- Heat a drizzle of olive oil in a frying pan. Fry the onion over medium-high heat for 4 - 5 minutes or until soft. Add the onion chutney at the last minute; season with salt and pepper. Remove from the pan and set aside.
- In the meantime, drain and rinse the lentils. When the rice is done, transfer to the rice and mix everything together.
- Cut the cucumber into small cubes and chop the mint and parsley.
- Cut half of the lemon into wedges, and juice the rest into a small bowl.
- In a small bowl, combine the lemon juice with the yoghurt, the rest of the garlic, and half of the herbs. Season with salt and pepper.
- Serve the rice and lentils on deep plates, top with the onions and roasted tomatoes.
- Garnish with the cucumber salad and the rest of the fresh herbs.
- Serve with the lemon wedges.
Did you know...tomatoes are high in vitamins A, C and E, as well as lycopene, an antioxidant which protects our cells against damage. The riper the tomato, the richer it is in lycopene!
