Lentils, Quinoa & Brown Rice with Roasted Asparagus, Tofu and Veggies

Lentils, Quinoa & Brown Rice with Roasted Asparagus, Tofu and Veggies

Lentils, Quinoa & Brown Rice with Roasted Asparagus, Tofu and Veggies

(Yields: 1 large pot, Serving: 7, Prep time: 20 mins, Cook time: 30)



  • 1 cup barely
  • 1 cup green lentils
  • 1 cup brown rice
  • 1/2 cup white quinoa
  • 4 1/2 cups water
  • 1/4 cup extra virgin olive oil (garlic flavour if possible)
  • 2 teaspoons Italian herbs
  • 1 tablespoon lemon juice
  • 3/4 teaspoon fine grain sea salt
  • 3-5 sprinkles freshly ground pepper


  • 1 cup frozen peas
  • 1/4 cup frozen corn
  • 1/2 cup baby carrots
  • 17 asparagus pears
  • 1/2 packet extra firm tofu
  • 2 teaspoons light olive oil
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon Italian herbs

Note: Light olive oil and extra virgin olive oil are completely different. One is more suited for high temperature baking while the other is more suited to be eaten raw.


Add all the grains together.

Soak the grains (barley, lentil, brown rice, quinoa) with water for 30 minutes.

Bring the pot of grains to boil (may take up to 15 minutes) and turn it to medium low (3-4) and simmer for about 25-30 minutes.

Prepare the veggies:

Dice the carrots in very small, fine pieces.

Bring a saucepan of water and carrots to boil, and then add the peas and corn and cook for about 5 minutes.

Turn off and drain water, then set aside.

Preheat oven to 370°F (187°C).

Take about an inch off the end of the asparagus, then chop it into thin slices.

Chop the tofu into small rectangles or whatever size you wish, and place this and the asparagus on the oven tray.

Add the salt, olive oil and Italian herbs and rub it in with your hands.

Bake the asparagus and tofu in the oven for 15 minutes, flip over and bake for another 10 minutes. (Do check the asparagus though, as it cooks faster. If you find that the asparagus is looking cooked, take them out first!)

Once the rice and grains are ready, take it off the heat and add the extra virgin olive oil, Italian herbs, lemon juice, salt and pepper. Mix well!

Add the peas, corn and carrots.

Add the asparagus and tofu.

Stir until everything is well mixed.

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