why make this recipe
Healthy Gatagat is quick, warm, and full of good nutrients. It uses cooked rice and lentils with fresh vegetables. This dish is low fuss and fits a busy day. It tastes good and keeps you full.
introduction
This recipe mixes rice, lentils, and vegetables for a simple, healthy meal. You can cook it in one pan. It uses common pantry items and few spices. If you like easy healthy meals, check out 20 easy and healthy ground turkey recipes for more ideas that match a simple cooking style.
how to make Healthy Gatagat
Follow these steps in order. Use medium heat and keep stirring so nothing burns.
- Heat olive oil in a large pan.
- Add diced onions and garlic, cook until soft.
- Add chopped vegetables and cook 5–7 minutes.
- Add cooked rice and cooked lentils, mix well.
- Season with salt and pepper.
- Cook 2–3 more minutes until hot.
- Serve warm with chopped cilantro on top.
Ingredients :
- 1 cup cooked rice
- 1 cup cooked lentils
- 1/2 cup chopped vegetables (carrots, bell peppers, etc.)
- 1/4 cup diced onions
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Chopped cilantro for garnish
Directions :
- In a large pan, heat olive oil over medium heat.
- Add diced onions and minced garlic, sautéing until softened.
- Stir in the chopped vegetables and cook for 5-7 minutes.
- Add the cooked rice and lentils, mixing well.
- Season with salt and pepper to taste.
- Cook for another 2-3 minutes until everything is heated through.
- Serve warm, garnished with chopped cilantro.
how to serve Healthy Gatagat
Serve it warm as a main dish or a side. Add a fresh salad or yogurt on the side. You can also serve it in lettuce leaves for a light meal. For more serving ideas, see 3 ground turkey keto recipes which show simple ways to pair lean proteins and veggies.
how to store Healthy Gatagat
Let it cool to room temperature. Put it in an airtight container. Store in the fridge for up to 3–4 days. Reheat in a pan or microwave until hot. For longer storage, freeze in a freezer-safe container for up to 2 months. Thaw in the fridge before reheating.
tips to make Healthy Gatagat
- Use day-old rice for better texture.
- Rinse and drain lentils well if you cook them from canned.
- Chop vegetables small so they cook fast and mix well.
- Cook on medium heat to avoid burning.
- Taste and adjust salt and pepper at the end.
variation (if any)
- Add spices like cumin or paprika for more flavor.
- Stir in a handful of spinach at the end for extra greens.
- Use quinoa instead of rice for a protein boost.
- Add a splash of lemon juice or a dash of soy sauce for different taste.
FAQs
Q: Can I make this vegan?
A: Yes. This recipe is already vegan if your lentils and rice are cooked without animal products.
Q: Can I use frozen vegetables?
A: Yes. Add them a little longer in the pan so they heat through and release extra moisture.
Q: How do I make it less oily?
A: Reduce olive oil to 1 tablespoon or use a non-stick pan and cook with less oil.
Q: Can I add meat?
A: Yes. Cook ground chicken, turkey, or beef first, drain excess fat, then follow the recipe.
Q: Is this dish good for meal prep?
A: Yes. It stores well in the fridge and reheats easily.
Conclusion
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Healthy Gatagat
Ingredients
Method
- In a large pan, heat olive oil over medium heat.
- Add diced onions and minced garlic, sautéing until softened.
- Stir in the chopped vegetables and cook for 5-7 minutes.
- Add the cooked rice and lentils, mixing well.
- Season with salt and pepper to taste.
- Cook for another 2-3 minutes until everything is heated through.
- Serve warm, garnished with chopped cilantro.