Lentil and Swiss Chard Bowls

A quick and nutritious one-pan meal featuring protein-rich lentils, tender Swiss chard, and diced tomatoes, served over fluffy quick-cooking brown rice.

• Prep: 12 min
• Cook: 13 min
• Total: 25 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy
• Cost: $2.14/serving

Dietary

• Low-Sugar
• High-Protein
• High-Fiber
• Gluten-Free
• Nut-Free
• Soy-Free
• Vegetarian
• Egg-Free
• Pescatarian

Tags

• one-pot
• quick
• healthy
• budget-friendly
• savory
• fresh

Ingredients

• 2 tablespoon olive oil
• 1 yellow onion (medium, chopped)
• 3 clove garlic (minced)
• 1 bunch Swiss chard (stems removed and chopped, leaves roughly chopped)
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 2 can brown lentils (rinsed and drained)
• 1 can diced tomatoes (undrained)
• 2 cup vegetable broth
• 1.5 cup quick-cooking brown rice
• 3 cup water
• 0.75 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 2 tablespoon lemon juice (fresh)
• 0.5 cup feta cheese (crumbled)

Instructions

1. Heat 2 tablespoons of olive oil in a large skillet or pot over medium heat. Add the chopped yellow onion and cook until softened, about 3 minutes.
2. Stir in the minced garlic, chopped Swiss chard stems, dried oregano, and dried thyme. Cook for another 2 minutes until fragrant.
3. Add the roughly chopped Swiss chard leaves and cook until just wilted, about 2-3 minutes.
4. Stir in the rinsed and drained brown lentils, undrained diced tomatoes, and 2 cups of vegetable broth. Bring to a simmer, then reduce heat and cook for 5 minutes, allowing the flavors to meld.
5. While the lentil mixture simmers, combine 1 1/2 cups of quick-cooking brown rice with 3 cups of water in a separate saucepan. Bring to a boil, then cover, reduce heat to low, and simmer for 10-12 minutes, or according to package directions, until water is absorbed and rice is tender.
6. Remove the lentil mixture from heat. Stir in 2 tablespoons of fresh lemon juice. Season with about 3/4 teaspoon of salt and 1/2 teaspoon of black pepper to taste.
7. Fluff the cooked brown rice with a fork. Serve the lentil and Swiss chard mixture over the brown rice. If desired, sprinkle each serving with optional crumbled feta cheese.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop.

Nutrition (per serving)

• Calories: 788
• Protein: 42.1 g
• Carbohydrates: 147.1 g
• Fat: 6.2 g
• Fiber: 20.3 g
• Sodium: 685 mg
• Saturated Fat: 0.7 g
• Sugar: 7.7 g