Ingredients

• 1 (15-oz) can no-salt green lentils, drained and rinsed
• 2½ tablespoons soy sauce (divided)
• 2 teaspoons olive oil (divided)
• 1 tablespoon fresh minced ginger
• 3 tablespoons minced garlic (divided)
• ½ cup diced tomatoes
• ½ cup grated carrots
• 1 cup diced celery
• 1 cup frozen green peas
• ¼ teaspoon black pepper
• 4 cups cooked brown rice
• 1½ tablespoons sesame seeds (raw or toasted)
• ½ tablespoon sesame oil

    Method

    Wash your hands before you start.

      1. Marinate the Lentils: Place drained lentils in a colander for 5 minutes, then transfer to a bowl and mix with 1½ tablespoons soy sauce. Allow to marinate for at least 5 minutes.

      2. Cook the Aromatics and Vegetables: Heat 1 teaspoon olive oil in a wok or deep pan over medium heat. Add ginger and 1½ tablespoons garlic, cooking until golden and fragrant. Add tomatoes and carrots and sauté for 1–2 minutes.

      3. Add Remaining Veggies and Lentils: Stir in celery, peas, 1 tablespoon soy sauce, and black pepper. Cook for 1–2 minutes. Add marinated lentils, mix well and cook another 2–3 minutes. Transfer to a bowl and set aside.

      4. Fry the Rice: In the same wok, add the remaining 1 teaspoon olive oil and the remaining garlic. Once sizzling, add the brown rice and stir well to coat. Heat for 1–2 minutes.

      5. Combine and Finish: Return the lentil-vegetable mix to the wok. Cook for another 2–3 minutes, stirring occasionally. Turn off heat and add sesame seeds and sesame oil. Mix gently and serve warm.

    Number of servings: 4

    Nutritional Highlights (per serving)

• Energy: 299 calories
• Fat: 6 g
• Carbohydrates: 50 g
• Protein: 13 g
• Fiber: 10 g

    GEMS Tip

      This dish provides a balanced and diabetes-friendly combination of whole grains, plant protein and healthy fats. The high fiber content supports fullness and helps moderate post-meal glucose rises. Enjoy it as a wholesome family meal or pack it for a nutritious lunch.