Protein Packed Lentil Biryani
Protein-packed lentil biryani.
Why this is peri-perfect… Plant-powered, protein-rich, and packed with fibre and antioxidants to support midlife energy and hormone balance. Lentils deliver steady-release protein for muscle maintenance, while a colourful mix of vegetables provides gut-loving fibre and phytonutrients to reduce inflammation. Basmati rice offers slow-digesting carbohydrates to keep blood sugar stable, and olive oil adds healthy fats for satiety and heart health. Warming spices like turmeric, cumin, and curry paste not only enhance flavour but also bring anti-inflammatory and metabolism-supporting benefits. It’s comforting, nutrient-dense, and a satisfying way to nourish your body while feeling vibrant and energised.
Ingredients:
2 cups cooked lentils
2 tsp olive oil
2 tbsp Indian curry paste
2 cloves garlic, minced
1 medium brown onion, sliced
400g frozen mixed veg (peas, corn, carrot)
200g mushrooms, sliced
2 handfuls baby spinach
½ bunch coriander, chopped
2 cups cooked basmati rice
Optional Extras:
Ground cumin – 1 tsp
Turmeric – ½ tsp
Chili flakes – to taste
Salt + pepper – generous pinch
Squeeze of lemon to finish (brightens it up!)
Instructions:
Cook lentils if not using canned. Simmer until just tender, then drain well. Set aside.
In a large pot or deep pan, heat olive oil. Sauté onion and garlic until soft and golden.
Add curry paste, cumin, turmeric, and chili flakes. Cook 1–2 minutes until fragrant.
Add mushrooms + mixed veg. Cook 5–7 minutes, stirring often.
Stir in lentils and baby spinach. Cook until spinach wilts and everything is heated through.
Fold in cooked rice, season with salt and pepper. Heat through for 3–4 minutes until everything is hot and slightly crispy on the bottom.
Finish with coriander and a good squeeze of lemon.
Per Serve: Calories: 400, Protein: 30g, Carbs: 38g, Fat: 12g, Fibre: 10g