One easy high protein recipe that I love making is this one pot turmeric vegetable & protein rice dish.

It’s so easy to simply combine all the vegetables, protein and rice in one pan and just let it cook while you do other stuff.

You can add whichever vegetables you like – I added carrots, cauliflower, green pepper, tomatoes, peas, spinach and onions.

For the protein, I used split pigeon peas, also known as “toor dhal”.

I also added turmeric powder which is a great immunity booster. Click here to read more about the health benefits of turmeric. 

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This rice dish took about 40 minutes to make.

 

Makes 2 – 3 portions

INGREDIENTS:

1/2 cup split pigeon peas or toor dhal

1/2 cup long grain white rice ( you can use brown rice but it will take about 10 minutes longer to cook)

1/2 green bell pepper

1/2 carrot

1/2 cup cauliflower

1/2 onion

1/2 cup frozen green peas

Handful of spinach

1 large tomato or tomato puree

2 garlic cloves

3 – 4 tbsp sunflower oil

1 tsp mustard seeds

1 tsp cumin seeds

2 and 1/2 cups water

Salt to taste

1/2 tsp turmeric powder

1/2 tsp red chilli powder

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METHOD:

In a pan on a slow – medium flame, add oil.

Add mustard seeds, cover your pan and let them pop.

Once mustard seeds have popped, add cumin seeds.

Add your split pigeon peas, rice, vegetables (except the peas and spinach), spices, water, mix and cover pan. Do not cover the pan completely, otherwise the water will overflow.

Tip: I add the peas and spinach later so that they can retain their green colour as they do not take long to cook.

After about 25 minutes, add your green peas and spinach and mix gently to avoid crushing the rice.

Let it cook for another 10 minutes. Your one pot dish is ready!

Serve with yoghurt or curry.

 

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Turmeric Infused Vegan High Protein Vegetable Rice Recipe

This high protein dish is perfect if you are vegan or vegetarian. It uses split pigeon peas, also known as Toor Dhal, and you can find this in any Indian supermarket. You may also find it in your local supermarket in the world foods section.

Adding turmeric makes this rice very beneficial for our health as turmeric boosts immunity.

You can any type and amount of vegetables to get your one of five a day or more 🙂

Just be sure to add less water if you’re adding vegetables with high water content such as tomatoes, otherwise, the rice won’t stay whole and it may become a mush.

Enjoy with yoghurt or any curry.

 

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