10-Minute Guyanese Meal: Stewed Lentils & Coconut Brown Rice

Meal: Stewed Lentils & Coconut Brown Rice

Ingredients (Makes 3-4 servings)

• 1 cup cooked brown rice

• ½ cup coconut milk

• 1 cup lentils, rinsed and drained

• ½ small onion, diced

• 1 small tomato, chopped

• 1 tbsp green seasoning (blend of thyme, scallions, garlic, and cilantro)

• ½ tsp cumin (geera)

• ½ tsp turmeric

• ½ tsp black pepper

• 1 tbsp olive oil

• 1 cup steamed bora (long beans) or cabbage

  
  

Steps:

1. Prepare the coconut rice – Simmer cooked brown rice in coconut milk for 2-3 minutes until creamy.

2. Sauté onions & tomatoes – Heat oil in a pan, add onions and tomatoes, and cook for 2 minutes.

3. Cook the lentils – Add lentils, green seasoning, cumin, turmeric, and black pepper. Stir and cook for 5-6 minutes, adding a splash of water if needed.

4. Prepare the vegetables – Lightly steam bora or cabbage for a nutritious side.

5. Assemble meal – Serve stewed lentils over coconut brown rice with a side of vegetables.

6. Store & reheat – Pack in meal containers for an easy, healthy work lunch.

   
   
   
   
   
   

   

   
   
   
   
   
   

Nutritional Breakdown (Per Serving - 1 Bowl)

• Calories: ~460 kcal

• Protein: ~20g

• Carbohydrates: ~55g

• Fats: ~14g

  
  

Macronutrient Proportions

• Protein (20g | 18%) – Lentils, brown rice

• Carbohydrates (55g | 48%) – Brown rice, lentils, vegetables

• Fats (14g | 34%) – Coconut milk, olive oil