Lentils and Rice with TVP

4.3
(19)

This lentil and rice with TVP (textured vegetable protein) recipe is cooked in broth with onion and spices.

close up view of Lentils and Rice garnished with fresh herbs and sour cream in a pan, on a wooden board
2
2
Prep Time:
10 mins
Cook Time:
20 mins
Additional Time:
20 mins
Total Time:
50 mins
Servings:
6
Yield:
6 cups

Ingredients

  • 5 ½ cups water, divided

  • 1 cup brown lentils

  • 1 ½ teaspoons olive oil

  • 1 medium onion, chopped

  • 1 cup long grain white rice

  • ½ cup texturized vegetable protein (TVP)

  • 2 tablespoons dried parsley flakes

  • 4 ½ teaspoons chicken bouillon granules

  • 1 teaspoon curry powder

  • 1 teaspoon ground cumin

  • ground black pepper to taste

Directions

  1. Combine 3 cups water and lentils in a large saucepan; bring to a boil. Reduce heat to medium-low and simmer uncovered for 10 minutes.

  2. Meanwhile, heat olive oil in a skillet over medium heat. Cook and stir onion in hot oil until translucent, about 5 minutes. Set aside.

  3. Once lentils have simmered for 10 minutes, stir in remaining 2 1/2 cups water, cooked onion, rice, TVP, parsley, bouillon, curry powder, and cumin. Return to a boil over high heat, then remove from heat, cover, and let stand undisturbed for 20 minutes.

  4. Season with pepper and stir before serving.

Nutrition Facts (per serving)

283 Calories
2g Fat
47g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 283
% Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 386mg 17%
Total Carbohydrate 47g 17%
Dietary Fiber 11g 40%
Total Sugars 2g
Protein 19g
Vitamin C 3mg 17%
Calcium 69mg 5%
Iron 6mg 33%
Potassium 413mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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