Lemony rice & peas

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lemony rice & peas
35 min.
10
408kcal

Suggestions


If you're looking for a light yet satisfying meal that’s full of flavor, this Lemony Rice & Peas recipe is the perfect choice. Not only is it packed with vibrant ingredients, but it’s also incredibly healthy, making it an ideal dish for anyone following a vegetarian, vegan, gluten-free, or dairy-free lifestyle. The combination of brown basmati rice, fresh spring onions, and a punch of zesty lemon juice gives this dish a refreshing twist, while peas, lentils, and chickpeas provide a hearty dose of protein and fiber.

With a balance of protein, healthy fats, and complex carbs, this recipe is perfect for lunch, dinner, or any time you’re craving a wholesome, energizing meal. Plus, it’s easy to prepare and can be made ahead of time, making it a great option for meal prep. The vibrant green of the peas and coriander will brighten up your plate and make each bite even more enjoyable. It’s a dish that not only nourishes your body but also satisfies your taste buds with every forkful. Whether you’re cooking for a family or meal prepping for the week, this Lemony Rice & Peas will become a go-to in your kitchen.

Ingredients

  • 300 rice 
  • 75 ml olive oil 
  • 200 pea-mond dressing frozen
  • 410 lentils rinsed drained canned
  • 410 chickpeas rinsed drained
  •  juice of lemon 
  • bunches spring onion finely sliced
  • large bunch cilantro leaves chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the rice in a large pan of boiling water for about 15 mins, drain and drizzle with a little of the olive oil, then leave to cool.
  2. Boil a kettle and pour the water over the peas in a small bowl. Leave them to defrost, then drain. In a large bowl, mix the rice with the peas, lentils, chickpeas, remaining olive oil, lemon juice and the spring onions. Season to taste. The rice salad can now be kept in the fridge for up to 2 days.
  3. Remove from the fridge about 30 mins before serving, then stir through the coriander.

Nutrition Facts

Calories408kcal
Protein17.61%
Fat19.07%
Carbs63.32%

Properties

Glycemic Index
21.65
Glycemic Load
20.76
Inflammation Score
-7
Nutrition Score
21.999130477076%

Flavonoids

Catechin
0.14mg
Eriodictyol
0.29mg
Hesperetin
0.87mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.07mg
Quercetin
0.96mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:408.24kcal
20.41%
Fat:8.68g
13.35%
Saturated Fat:1.2g
7.53%
Carbohydrates:64.81g
21.6%
Net Carbohydrates:47.33g
17.21%
Sugar:3.77g
4.18%
Cholesterol:0mg
0%
Sodium:8.96mg
0.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.02g
36.04%
Folate:315.68µg
78.92%
Manganese:1.4mg
70.04%
Fiber:17.48g
69.9%
Phosphorus:322.13mg
32.21%
Vitamin B1:0.47mg
31.43%
Iron:5.15mg
28.59%
Copper:0.48mg
24.17%
Magnesium:89.33mg
22.33%
Zinc:3.2mg
21.32%
Vitamin K:20.6µg
19.62%
Potassium:624.62mg
17.85%
Vitamin B6:0.35mg
17.72%
Selenium:9.99µg
14.27%
Vitamin B5:1.4mg
13.97%
Vitamin E:1.47mg
9.83%
Vitamin B3:1.9mg
9.51%
Vitamin B2:0.14mg
8.48%
Vitamin C:5.86mg
7.1%
Calcium:60.67mg
6.07%
Vitamin A:132.26IU
2.65%