Brown Lentil Rice with Salad and Sauce is a meal rich in nutritional value, as it combines the plant-based protein found in lentils and the healthy carbohydrates in Basmati rice, providing the body with sustainable energy. Lentils are high in iron and magnesium, which help boost blood and bone health, while garlic and cumin act as antioxidants to strengthen the body's immunity. Tomatoes and their paste add a dose of vitamins like Vitamin C and lycopene, beneficial for skin and heart health. This balanced meal is not only delicious but also beneficial for digestive health and metabolism.

Ingredients:

• 1 cup brown lentils, soaked overnight
• 2 cups Basmati rice
• 3 garlic cloves, chopped
• 1 teaspoon cumin
• Salt to taste
• 5 tomatoes
• 3 tablespoons tomato paste
• 2 tablespoons vinegar
• Oil for frying

Preparation Method:

1. In a deep pot, boil the soaked lentils for 15 minutes until tender, then drain them well.

2. In a pan, fry the rice until it becomes translucent.

3. Add the water you used to boil the lentils to the rice, and let it cook.

4. When the rice is almost cooked, add the cooked lentils and stir them gently with the rice.

5. Do not cook the rice and lentils together for too long after this.

Tomato Sauce:

1. In a blender, place the peeled tomatoes, chopped garlic, cumin, and salt. Blend them well until a smooth juice forms.

2. Pour the vinegar into a pot over heat, and add the tomato mixture.

3. Let the sauce boil, then reduce the heat and let it simmer for a few minutes.

4. Serve the brown lentil rice with the refreshing salad and tomato sauce on the side.

Enjoy your meal!

Note: This recipe is suitable for those who prefer traditional Eastern dishes that combine the flavors of lentils and rice, and those who enjoy eating healthy foods rich in protein. This recipe is not suitable for those who do not prefer lentils or rice, or who avoid using garlic in their food.

Caloric Value and Nutritional Information:

1. Brown Lentils (1 cup):

   • Calories: Approximately 230 calories
   • Protein: Approximately 18 grams
   • Carbohydrates: Approximately 40 grams
   • Fat: Approximately 1 gram
   • Fiber: Approximately 16 grams

Benefits:

• Rich in proteins that help build muscles and maintain overall health.
• Contains fiber that promotes digestion and helps with satiety.
• Contains various vitamins and minerals such as Vitamin B, iron, and magnesium.

2. Basmati Rice (2 cups):

   • Calories: Approximately 400 calories
   • Protein: Approximately 8 grams
   • Carbohydrates: Approximately 88 grams
   • Fat: Approximately 1 gram
   • Fiber: Approximately 2 grams

Benefits:

• Provides quick energy due to its complex carbohydrates.
• Contains vitamins and minerals like thiamine, niacin, and magnesium.
• Supports digestion and helps maintain blood sugar levels.

3. Garlic (3 cloves):

   • Calories: Approximately 13 calories
   • Carbohydrates: Approximately 3 grams
   • Protein: Approximately 0.6 grams
   • Fat: Approximately 0.03 grams

Benefits:

• Contains antioxidants that help fight inflammation and strengthen the immune system.
• Believed to have antibacterial and antifungal properties.
• May help reduce blood pressure and cholesterol levels.

4. Tomatoes (5 pieces):
   • Calories: Approximately 100 calories
   • Carbohydrates: Approximately 22 grams
   • Protein: Approximately 5 grams
   • Fat: Approximately 1 gram
   • Fiber: Approximately 6 grams

Benefits:

• An excellent source of Vitamin C, which boosts the immune system and helps maintain healthy skin.
• Contains fiber that aids digestion and reduces cholesterol levels.
• Contains antioxidants that lower the risk of heart disease and cancer.

5. Tomato Paste (3 tablespoons):
   • Calories: Approximately 60 calories
   • Carbohydrates: Approximately 12 grams
   • Protein: Approximately 3 grams
   • Fat: Approximately 0.3 grams

Benefits:

• Provides antioxidants that protect cells from heat damage.
• Contains essential vitamins like Vitamin C and beta-carotene.
• A good source of minerals such as potassium and magnesium.

6. Vinegar (2 tablespoons):
   • Calories: Approximately 10 calories
   • Carbohydrates: Approximately 0.6 grams
   • Protein: Approximately 0 grams
   • Fat: Approximately 0 grams

Benefits:

• Helps regulate blood sugar levels and may reduce hunger.
• Has antibacterial and antifungal properties and may support digestive health.
• May help lower blood pressure and harmful cholesterol levels.

Note: Nutritional values may vary slightly depending on the brand and preparation method, and these values were calculated using general guidelines for natural ingredients.