Skewered Beef Lentil Rice Bowl
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Skewered Beef Lentil Rice Bowl

Prep Time: 15 Minutes

Total Time: 35 Minutes

Servings: 10

Cubes of spiced beef, skewered and grilled placed atop a bed of tender lentils, rice, and quinoa – mixed with a bright salsa of tomatoes, cucumbers, and pomegranate tossed with a lemon vinaigrette.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 1 cup (250 mL) tomatoes, diced
  • 1 cup (250 mL) cucumber, diced
  • 1 cup (250 mL) red onion, small dice
  • 2 cups (500 mL) pomegranate arils
  • 1 tsp (5 mL) kosher salt
  • 2 Tbsp (30 mL) lemon juice
  • 4 Tbsp (60 mL) canola oil
  • 5 cups (1.25 L) lentils, whole red, cooked
  • 2 1/2 cups (625 mL) brown rice, cooked
  • 2 1/2 cups (625 mL) red quinoa, cooked
  • 5 cups (1.25 L) spring salad mix
  • 20 oz (600 g) cubed beef, 2 oz per skewer, grilled

Directions

  1. In a small mixing bowl, prepare the salsa of tomatoes, cucumbers, onion, pomegranate, salt, lemon juice, and canola oil.
  2. In another bowl, combine lentils, rice, and quinoa. Mix to evenly blend.
  3. In each bowl, add 1 cup (250 mL) of the lentil grain blend, and 1/2 cup (125 mL) spring salad mix. Top with a 1/2 cup (125 mL) salsa and garnish with a 2 oz beef skewer.

Nutritional Information

  • Serving Size: 1 1/3 cups (325 mL) + 1 beef skewer
  • Per serving:
  • Calories 410
  • Total Fat 9 g
  • Saturated Fat 1.5 g
  • Cholesterol 35 mg
  • Carbohydrates 55 g
  • Dietary Fibre 11 g
  • Sugar 9 g
  • Protein 26 g
  • Sodium 260 mg
  • Potassium 773 mg
  • Folate 216 mcg

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