Enjoy the basics of your diet by giving a twist to the way you cook them. Prepare original recipes with rice, lentils and potatoes: no more boredom!
Potatoes have gotten a bad rap in recent decades, because their glycemic index has been associated with an increased risk of obesity. However, prepared with care to prevent them from absorbing fats, they are digestive and very healthy, providing minerals among other nutrients.
They are also a source of energy; combined with other vegetables we can reduce the rate of absorption of this energy. We propose a recipe for baked potatoes that manages to preserve all the micronutrients of this tuber.
The same thing happens to rice, which is why rice has become white. However, we can choose brown rice, with all its nutrients and fiber, and its versatility allows us to combine it with all kinds of healthy ingredients. For example, nuts, which provide energy and quality protein. On this occasion we have chosen a recipe with pistachios and cashews, which protect the heart, strengthen the defenses and nourish the nervous system.
Lentils, on the other hand, are quickly recognized as a healthy food, although it is common for us to get tired of the traditional preparations of braised lentils. That’s why the last dish we propose includes them in combination with rice and cashew: a nutritious, exotic and very appetizing recipe.
MEDITERRANEAN-STYLE ROASTED POTATOES
Ingredients for 4 people:
- 4 medium potatoes or eight small potatoes of the Monalisa variety
- 4 sun-dried tomatoes
- 12 black olives
- 1 garlic clove
- Virgin olive oil, pepper and salt
Preparation (10’+30-35′ cooking):
- Wash the potatoes, open them in half, season with salt and pepper and roast them in the oven at 180ºC, first face down on a tray greased with oil and, after about 20 minutes, turn them upside down. To check when they’re done, prick them with a knife.
- Meanwhile, soak the tomatoes in water for 10 minutes, chop them and dip them in oil. Pit and chop the olives, mince the garlic and mix both with the tomato.
- Remove the potatoes from the oven and spread the mixture over each half.
Variants:
You can crumble vegan cheese on top. Potatoes also go well with other olives, candied aubergine, tapenade or piquillo peppers, as well as dressings such as basil or fresh oregano. Candied or sun-dried tomatoes in oil can be used directly.
Nutritional Information:
- Calories: 408
- Carbohydrates: 45 g
- Protein: 15 g
- Fat: 19 g
- Cholesterol: 19 mg
CRISPY RICE WITH NUTS
Ingredients for 4 people:
- 300 g long brown rice
- 60 g unroasted cashew nuts
- 60 g peeled pistachios
- 1 yellow pepper
- 750 ml vegetable stock
- Olive or sesame oil and salt
Preparation (15’+45′ cooking):
- Wash and cut the pepper into cubes. Put a casserole dish with a lid on the fire, with a drizzle of oil, and when it is hot, add the pepper and fry it.
- Add the rice and vegetable stock, salt to taste, turn the heat up to high and cover.
- When it comes to a boil, lower the heat and cook until the broth dries. Remove it from the stove and let it sit for a few minutes.
- Meanwhile, toast the nuts in a wok or large frying pan, with a tablespoon of olive or sesame oil, stirring so they don’t burn.
- Loosen the rice with a fork and, before serving, add the nuts.
Variant:
You can add turmeric to the rice to give it a yellowish color, and chopped fresh cilantro.
Nutritional Information:
- Calories: 556
- Carbohydrates: 76 g
- Protein: 14 g
- Fat: 22 g
- Cholesterol: 0 mg
RICE AND LENTIL CAKE WITH CASHEWS
Ingredients for 4 people:
- 300 g red lentils
- 200 g brown rice
- 70 g cashew nuts
- 200 ml coconut milk
- 1 leek
- 2 garlic cloves
- 1 piece of fresh ginger
- 2 bay leaves
- half a teaspoon turmeric
- 1 tablespoon cardamom seeds
- a little sweet paprika
- sesame oil and salt
Preparation (25’+75′ cooking):
- Cook the rice and lentils separately with salt and a bay leaf.
- Chop the leek, garlic and ginger. Sauté them in sesame oil, stirring constantly. Minutes before the end of cooking, add the turmeric and coconut milk.
- Toast and chop the cashews. Reserve some for garnish.
- Mix the rice, lentils and cashews, and add the sofrito. Pour it onto a baking tray painted in oil. Bake for 25 minutes over medium heat and garnish with cashews, cardamom and paprika.
Nutritional Information:
- Calories: 398
- Carbohydrates: 56 g
- Protein: 17 g
- Fat: 11 g
- Cholesterol: 0 mg
