A vibrant, make-ahead bowl of nutty lentils and brown rice, fresh herbs and juicy tomatoes, finished with a silky tahini–lemon dressing. Satisfying, wholesome and ideal for lunch boxes.
Ingredients
- 50g puy lentils, rinsed and drained
- 50g brown rice, rinsed
- ½ red onion, thinly sliced
- Handful of rocket, roughly chopped
- Handful of mixed fresh herbs (coriander, parsley, mint), chopped
- 150g cherry tomatoes, halved
- 2 tbsp golden sultanas
- For the tahini dressing (makes enough for 4 servings — store leftovers):
- 4 tbsp runny tahini paste
- 4 tbsp light olive oil
- Juice of 1 small lemon
- 1 tsp honey or maple syrup
- ½ garlic clove, grated
- 6 tbsp warm water
- Sea salt, to taste
Method
- Bring a saucepan of water to the boil. Add the lentils and cook for 5 minutes. Add the brown rice and cook for a further 20 minutes, or until both are tender. Drain well.
- Meanwhile, make the dressing: in a small bowl whisk together the tahini, olive oil, lemon juice, honey or maple syrup, and grated garlic. Gradually whisk in the warm water until smooth and pourable. Season with a little sea salt to taste. (Alternatively, blitz in a food processor.)
- Place the cooked lentils and rice in a large bowl. Add the red onion, rocket, mixed herbs, cherry tomatoes and sultanas. Toss gently to combine.
- Drizzle with tahini dressing to taste and serve. For lunch on the go, keep the dressing separate and add just before eating.
Serving & storage
Tip: Leftover dressing keeps in the fridge for up to 5 days; it may thicken slightly — loosen with a splash of warm water. The assembled bowl will keep chilled for up to 3 days without dressing.
Nutrition tip: A nutritious vegan lunch full of fibre, iron and calcium (from tahini). However, purely plant-based meals often lack vitamin B12, which is mainly found in animal products. It’s wise for anyone eating little to no meat/dairy to take a B12 supplement. A regular B12 (or vegan multivitamin containing B12) will support healthy nerves and blood cells, since vegan sources are limited and a B12 supplement may be needed.
Vitamin B12
For energy, immunity and a healthy nervous system | 1000 µg vitamin B12 | Easy-swallow tablets | Reduces tiredness and fatigue | Vegan friendly
- 1,000 µg vitamin B12 per tablet
- Supports normal red blood cell formation and energy release
- Vegan-friendly — ideal for low meat/dairy diets
