Chef Ellen

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This is the perfect meal for when you start introducing beans back into your routine because these tiny legumes are easy on the digestive tract. This meal also scores high in nutritional value. Lentils contain powerhouse plant-based nutrients such as protein and fiber and are a great source of B vitamins, iron, magnesium, folate, potassium, and zinc. Rice and lentils are a typical vegan, gluten-free meal, but this takes it toa higher level with riced vegetables added in.
Buying frozen riced vegetables is a huge time-saver, so I always encourage stocking up to help yourself out in a pinch.



  • 3 tablespoons olive coconut, or avocado oil, divided
  • 2 12-ounce bags frozen, thawed, or 6 cups fresh riced vegetables
  • broccoli, cauliflower, or sweet potato
  • 1 yellow or red onion diced
  • 1 teaspoon ground cumin
  • 1 cup brown lentils
  • 1 teaspoon salt
  • 2 bay leaves
  • 3 cups vegetable broth
  • 1 cup wild or brown rice also look for red, pink, and green organic rice blends
  • Fresh parsley chopped
  • Lemon wedges


  • ¼ cup water
  • 3 tablespoons tahini
  • 2 tablespoons nutritional yeast
  • 1 tablespoon lemon juice


  • Preheat the oven to 350F. Line a baking sheet with parchment paper and coat with about 2 tablespoons of the oil (pump sprays work well too). Add the riced vegetables. I usually cook them for 35 to 40 minutes, moving the vegetables around every 15 to 20 minutes, to evaporate the excess water and get a finished product that is golden brown and slightly crunchy. Infusing fresh riced vegetables, you can sauté. them in a pan instead (sautéing frozen riced vegetables tends to make them very mushy and will change the outcome of your dish). Set aside when done.
  • While the riced vegetables are cooking, put the remaining 1 tablespoon of oil and the onion in a large pot and sauté. over medium heat for 2 to 3 minutes. Then add the cumin and continue to sauté. for another 2 to 3 minutes, stirring constantly so that the cumin does not stick or burn. Add the lentils, salt, bay leaves, and vegetable broth. Bring to aboil, cover, and let simmer for 10 minutes. Add the rice, stir, cover, and simmer for an additional 12 to 15 minutes or until the rice is cooked. Remove from the heat and let sit for an additional 5 minutes. Fold in the cooked riced vegetables.
  • To make the sauce, put all the sauce ingredients in a high-speed blender or blender cup and blend until well combined and creamy.
  • Top the vegetable mixture with the Tahini Sauce, parsley, and a squeeze of fresh lemon juice. Season with salt and pepper to taste. Leftovers can be frozen.