Name: Cheap Meal Prep With Lentils And Rice High Protein Under $10
Cook time: 40 min
Total time: 40 min
Ingredients: 1 cup dry brown or green lentils, rinsed; 1 cup long-grain white rice (Basmati or Jasmine works best); 2 large yellow onions, thinly sliced; 3 cloves garlic, minced; 4 cups vegetable broth (or water with bouillon); 2 tablespoons olive oil or vegetable oil; 1 teaspoon ground cumin; 1/2 teaspoon ground coriander; 1/2 teaspoon turmeric; Salt and black pepper to taste; Optional: Fresh parsley and lemon wedges for serving

Ingredients

Scale

1 cup dry brown or green lentils, rinsed
1 cup long-grain white rice (Basmati or Jasmine works best)
2 large yellow onions, thinly sliced
3 cloves garlic, minced
4 cups vegetable broth (or water with bouillon)
2 tablespoons olive oil or vegetable oil
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon turmeric
Salt and black pepper to taste
Optional: Fresh parsley and lemon wedges for serving

Instructions

Step 1: Rinse and Prep – Start by thoroughly rinsing your lentils and rice in a fine-mesh strainer under cold water. This removes excess starch from the rice to prevent gumminess and ensures no small stones or debris remain in the lentils. While they drain, thinly slice your onions into half-moons and mince your garlic cloves.
Step 2: Caramelize the Onions – Heat the oil in a large pot or Dutch oven over medium heat. Add the sliced onions and a pinch of salt. Cook them for about 10–12 minutes, stirring frequently, until they are deep golden brown and soft. Caramelizing the onions provides the deep, sweet base flavor that makes this dish special. Remove half of the onions and set them aside for garnish later.
Step 3: Toast the Spices and Aromatics – Add the minced garlic, cumin, coriander, and turmeric to the pot with the remaining onions. Stir constantly for about 1 minute until the spices become fragrant. Be careful not to burn the garlic. This toasting process “blooms” the spices, releasing their essential oils for maximum flavor.
Step 4: Simmer the Grains – Add the rinsed lentils, rice, and vegetable broth to the pot. Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 20 minutes. Do not lift the lid during this time; the steam is essential for even cooking.
Step 5: Steam and Portion – After 20 minutes, turn off the heat but leave the lid on for an additional 5–10 minutes. This allows the rice to finish steaming and prevents it from sticking to the bottom. Remove the lid, fluff the mixture with a fork, and stir in the reserved caramelized onions. Divide the mixture evenly into four meal-prep containers. Garnish with fresh parsley and a lemon wedge if desired.

Cook Time: 40 minutes