High Protein Rice with Tomato Sauce

Elevate your mealtime with this High Protein Rice with Tomato Sauce, a hearty and nutrient-packed dish designed to satisfy both your hunger and your health goals. Featuring a wholesome mix of brown rice, quinoa, and red lentils, this recipe delivers a substantial dose of plant-based protein and fiber. The rich, homemade tomato sauce—infused with aromatic onions, garlic, basil, and oregano—comes alive with added chickpeas and fresh spinach for extra texture and nutrition. Perfect for vegetarians and vegans, this one-pot wonder is not only easy to make but also bursting with Mediterranean-inspired flavors. Garnished with fresh parsley, it’s a well-rounded, flavorful meal that’s ready in under an hour and perfect for meal prep or weeknight dinners.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup quinoa
• 0.5 cup red lentils
• 3.5 cups water
• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced
• 2 cups tomato puree
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon basil, dried
• 1 teaspoon oregano, dried
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup chickpeas, cooked or canned
• 2 cups spinach, fresh
• 0.25 cup parsley, chopped

Directions

Step 1

Rinse the brown rice, quinoa, and red lentils under cold water to remove excess starch.

Step 2

In a medium saucepan, bring the 3.5 cups of water to a boil. Add the rinsed rice, quinoa, and lentils to the boiling water. Reduce heat to low, cover, and simmer for about 30 minutes until all the water is absorbed and the grains are tender.

Step 3

In a large frying pan, heat olive oil over medium heat. Add the chopped onion and cook until softened and golden, about 5 minutes.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add tomato puree, canned diced tomatoes, dried basil, oregano, salt, and black pepper to the pan. Stir well to combine, and let the mixture simmer for 15 minutes, stirring occasionally, until the sauce has thickened.

Step 6

Stir in the cooked or canned chickpeas and fresh spinach. Cook for 5 more minutes, or until the spinach has wilted and the chickpeas are heated through.

Step 7

Combine the cooked rice, quinoa, and lentils with the tomato sauce mixture in the frying pan. Stir thoroughly to ensure everything is well combined and evenly coated with the sauce.

Step 8

Serve the dish hot, garnished with chopped parsley on top for an added fresh touch.

Nutrition Facts

Serving size	(2986.5g)

Amount per serving	% Daily Value*
Calories	1822.2

Total Fat 59.0g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 7.0g
Cholesterol 8.5mg	0%
Sodium 4973.6mg	0%
Total Carbohydrate 262.5g	0%
Dietary Fiber 57.4g	0%
Total Sugars 60.4g
Protein 74.5g	0%

Vitamin D 0IU	0%
Calcium 879.0mg	0%
Iron 29.2mg	0%
Potassium 6939.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.3%

Protein: 15.9%

Carbs: 55.9%