steamed super grains

I have discovered that by consuming plant based super grains high in protein and minerals, I do not lose out on the nutrients that I would have otherwise gained from eating meat regularly. This recipe is an example of how you could reduce your meat intake and substitute it with a plant based diet and super grains rich in nutrients. Also, perfect for Meatless Mondays!

Steamed brown rice, lentils, mung beans, split peas and green peas infused with rosemary and fennel. Topped with a freshly made organic tomato sauce sauteed in olive oil, garlic, ginger, red onions and fresh herbs and garnished with avocado slices.

super grains

Here is some useful information you should know about the healthy grains (aka super foods) used in this dish:

Brown rice: Chewier and more nutritious than white rice, brown rice is easier to digest and has a nice nutty flavor.

Lentils: This grain have the third-highest level of protein, by weight, of any legume or nut. Lentils also contain dietary fibre, folate, vitamin B1, Iron and other minerals.

Split peas: Known to be a natural food source that contains some of the highest amounts of fiber. Also, it is high in protein and low in fat.

Mung beans: Native to the Indian continent, they’re an excellent source of dietary fiber, plant protein, complex carbohydrates and iron, and are packed with vitamins and minerals.

super grains

Clockwise: Brown rice, lentils, split peas and mung beans

Ingredients needed (Serving for 2-4 people):

½ cup of brown rice

1⁄4 cup of lentils

1⁄4 cup of mung beans

1⁄4 cup of split peas

½ cup of green peas

2 big  fresh organic tomatoes (Chopped)

2 stalks of fresh rosemary (Chopped)

½ teaspoon of minced garlic

½ teaspoon of diced fresh ginger

½ of a whole onion (Diced)

1⁄4 cup of olive oil

½ teaspoon of curry powder

1 teaspoon of fennel seeds

fresh black pepper and sea salt for taste.

Kitchen equipment needed:

Tall medium or large pot to cook the super grains (Lentils, mung beans and split peas)

Small pot to cook the brown rice

Large frying pan for the tomatoes sauce


Cooking the Super Grains

Lightly rinse out the grains with cold water separately (lentil, mung beans and split peas).

Using a medium or large pot, add in 2 cups of water, lentils and split peas and cook using medium heat.

After 10 minutes, add in the mung beans. (Note, we add the mung beans later because the lentils and mung beans require an additional time to cook).

Add in 3 tablespoons of olive oil, a pinch of black pepper and salt, ½ teaspoon of curry powder, 1 teaspoon of fennel seeds to the cooking pot with the super grains. Note, it is very important to season your foods at each cooking stage to create flavorful dishes.

Cook for an additional 30 minutes using medium heat and turn off burner afterwards.

Cooking Brown Rice

Lightly rinse out the brown rice with cold water.

Using a small pot, add in 1 cup of water, brown rice, 2 tablespoon of olive oil, a teaspoon of chopped rosemary and a pinch of salt.

Cook using medium heat for 30 minutes and in the green peas 2 minutes before turning off burner.

Preparing Tomatoes Sauce

Using a large saucepan add in a olive oil, onions, garlic and ginger. Sprinkle with salt and freshly cracked black pepper and sauté for 30 seconds using medium heat.

Add in the chopped fresh tomatoes and rosemary into the sauce. Add in a little more pinch of salt and black pepper to season the tomatoes.

Sautee for an additional 3-5 minutes and turn off heat.

Plate the the brown rice along slide the cooked grains (lentils, mung beans and split peas). Top it with the freshly made tomatoes sauce and garnish with fresh avocado.

Voila! Food is served. Enjoy this hearty and delicious meal packed with nutrients. Try it out and drop me a note. Bon Appétit!

super grains

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