Looking for a quick dinner fix? Try this fabulous 15 Minute Spanish Rice!

A plate of 15 Minute Spanish Rice

Is it really possible to have a fabulous healthy dinner on the table lickety-split? Thanks to this Delicious 15 Minute Spanish Rice, it certainly is. If you’re in the habit of meal prepping this is REALLY simple. Having a grain (in this case brown rice) ready-cooked in the fridge, and a protein source (lentils) ready and waiting is hugely helpful on a busy weeknight. This dish is then simply an assembly job.

This post is all about making the most delicious 15 Minute Spanish Rice!

15 Minute Spanish Rice

What’s in this Delicious 15 Minute Spanish Rice?

  • brown rice
  • lentils
  • roasted red peppers
  • frozen corn
  • frozen garden peas
  • fresh herbs
  • spices: paprika, black pepper, garlic, and onion powder

Why is it so healthy?

Here are the health benefits of lentils:

  • Rich in Protein: Lentils are an excellent source of plant-based protein, making them a valuable food choice for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall cellular function.
  • High in Fiber: Lentils contain a significant amount of dietary fiber, both soluble and insoluble. This fiber promotes digestive health, aids in regular bowel movements, and helps lower cholesterol levels, reducing the risk of heart disease.
  • Low Glycemic Index: Lentils have a low glycemic index (GI), meaning they cause a slower and more gradual increase in blood sugar levels compared to high-GI foods. This property makes lentils beneficial for managing blood sugar levels and reducing the risk of insulin resistance and type 2 diabetes.
  • Rich in Essential Nutrients: Lentils are packed with essential vitamins and minerals, including folate, iron, potassium, magnesium, and zinc. These nutrients play vital roles in various bodily functions, such as supporting immune function, promoting bone health, and aiding in energy metabolism.
  • Heart Health: The fiber, potassium, folate, and antioxidants present in lentils contribute to heart health by helping to lower blood pressure, reduce inflammation, and improve cholesterol levels. These factors collectively reduce the risk of cardiovascular diseases.
  • Weight Management: Due to their high protein and fiber content, lentils can help promote feelings of fullness and satiety, which may aid in weight management by reducing overall calorie intake.
  • Antioxidant Properties: Lentils contain antioxidants such as polyphenols, flavonoids, and vitamin C, which help combat oxidative stress and reduce inflammation in the body. This may contribute to a reduced risk of chronic diseases like cancer and neurodegenerative disorders.
  • Digestive Health: The fiber content in lentils promotes healthy digestion by bulking up stool and preventing constipation. Additionally, lentils contain prebiotics, which nourish beneficial gut bacteria, supporting overall gut health.
15 Minute Spanish Rice

How can I make this even quicker?

I’m a huge believer in making things easier on myself, and this is where super-healthy convenience foods come in. Not everything has to be made from scratch! You can still eat healthy and plant-based with a little help from, in this case, Amazon!

To speed up the process of this dish, think about using some frozen rice and some ready-cooked lentils.

Amazon.com: Natural Value Organic Lentils, 15 Oz (Pack Of 12) : Grocery & Gourmet Food

I LOVE both these products. The rice takes 3 minutes in the microwave AND no extra pan to wash up 🙂

15 Minute Spanish Rice

Easy peasy lemon squeezy!

Print

Delicious 15 Minute Spanish Rice

A deliciously easy dinner!

  • Author: Mary Callan
  • Category: dinner
  • Method: quick and easy
  • Diet: Vegan

Ingredients


Scale

2 cups cooked rice

1 cup cooked lentils

1 jar roasted red peppers water-packed, drained, and chopped

1 1/2 teaspoons onion powder

1 1/2 teaspoons garlic powder

1/2 teaspoon paprika

1/4 teaspoon black pepper

1 cup frozen garden peas

1/2 cup frozen yellow corn

Zest and lemon juice – optional


Instructions

  1. In a large bowl combine all the ingredients
  2. Taste and adjust seasonings
  3. Add a little lemon zest and juice if desired, sprinkle with fresh parsley and serve.

Keywords: 15 Minute Spanish Rice

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