This simple vegan dish used to be my go-to dish when I was just starting Baby Led Weaning with Soren (what is Baby Led Weaning?) Luckily, he liked almost anything I put in front of him in those days. Now that he is nearing his second birthday, he is still a very good eater but he is definitely more selective than he used to be. Nevertheless, whenever I make lentils, he is eager to eat them at least once. He can refuse the same dish if I offer it again the same or the next day.
Lentils and Rice are considered a complete protein. What is it? Keep reading.
A Complete Protein
Simply put, our body needs a full range of amino acids (building blocks of protein) to function properly. 12 of them we produce ourselves but 9 additional ones, which are called essential amino acids, we need to get in adequate amounts from food. Animal protein is usually considered a complete protein, meaning it contains all 9 of the essential amino acids. In the plant world, quinoa and buckwheat are among the few vegan complete proteins. Many other plant food contain several essential amino acids but not all 9 in one plant. It is easy to achieve a complete protein if you combine legumes and grains. It’s a generalization but the idea is that: rice and beans make up a complete 9 amino acids that we need.
On to the recipe…
If you make a dish like this, you can skip meat and rest assured that you kid is getting all the protein he/she needs. Adding as many vegetables as you have will make it into a sort of nutrition powerhouse. I used mushrooms, celery, carrots and onions. This dish doesn’t have sophisticated flavors but it makes for a nice, healthy, earthy, and a satisfying meal.
Ingredients:
- 1 cup french lentils
- 1/2 cup rice (white or brown)
- 1/2 yellow onion
- 3-4 garlic cloves
- 3 celery stalks
- 3 carrots
- 5-8 mushrooms (of your choice)
- Optional but good: 1 tbsp of butter
Method:
- In a medium pot, heat up a little oil (I used avocado oil). Sauté finely chopped onions and garlic for 5-8 minutes. Add sliced mushrooms. Continue sautéing for 5 more minutes. I like seasoning a little with salt and pepper at this point and adding the butter.
- Add finely chopped celery and carrots ( I like cutting in circles). Stir. Sauté for 5 minutes.
- Add french lentils, very well rinsed. I don’t usually soak lentils but you can (for 2 hours minimum) to speed up the process a little. Pour enough water to cover the lentils by an inch. Bring to a boil and simmer on low heat for 5 minutes. Then add the rice. Continue cooking everything on low heat for 25 minutes. If you feel like the water is evaporating too soon, add a little more. Season with salt. Turn off the heat and let sit under cover for 5-10 minutes.
NOTE: Don’t season with salt while cooking as it will make lentils hard.
- 1 cup french lentils
- ½ cup rice (white or brown)
- ½ yellow onion
- 3-4 garlic cloves
- 3 celery stalks
- 3 carrots
- 5-8 mushrooms (of your choice)
- Optional but good: 1 tbsp of butter
- In a medium pot, heat up a little oil (I used avocado oil). Sauté finely chopped onions and garlic for 5-8 minutes. Add sliced mushrooms. Continue sautéing for 5 more minutes. I like seasoning a little with salt and pepper at this point and adding the butter.
- Add finely chopped celery and carrots ( I like cutting in circles). Stir. Sauté for 5 minutes.
- Add french lentils, very well rinsed. I don't usually soak lentils but you can (for 2 hours minimum) to speed up the process a little. Pour enough water to cover the lentils by an inch. Bring to a boil and simmer on low heat for 5 minutes. Then add the rice. Continue cooking everything on low heat for 15 minutes. If you feel like the water is evaporating too soon, add a little more. Season with salt. Turn off the heat and let sit under cover for 5-10 minutes.
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