One-Pot Vegetarian Dream – Gluten-Free

This recipe’s name was given to me by my young friend Timmi, she was new to vegetarianism and was starved for something tasty. Timmi is Albertan and was used to the juiciest grilled steaks, scalloped potatoes, and good ole home cooking so of course after a few weeks of going vegan she was literally aching for something, as she put it, “to taste good in my mouth.” Her reaction after her first bite was, “Good gosh this is heaven on a plate.”

I created this dish many years ago because I had a hankering for Guyanese style soul food, something we call “Cook-up”. Cook-up is traditionally cooked in a pressure cooker with loads of meat, beans, rice and coconut milk. I like to cook this in the oven, and without meat for vegans.

To add more protein while still keeping it healthy you can serve this with Guyanese-style steamed fish topped with a seasonal fruit salsa.

One-Pot Dream Dish For Vegetarians 



1/4 cup olive oil

1 cup diced sweet onions

1 tablespoon finely chopped garlic

1 teaspoon chopped chillies

1/2 cup each: fresh parsley, thyme, and oregano

2 cups spinach

2 cups chopped dandelion greens

2 cups diced pumpkin

2 cups diced fresh tomatoes

4 cups sprouted lentils, cooked

2 cups raw basmati rice, washed and drained

2 cups coconut milk

2 cups vegetable broth


Preheat the oven to 380 degrees.

Heat oil and add the onions to soften, then add the garlic and chillies and quickly stir fry to prevent burning.

Add all the herbs, spinach, pumpkin and tomatoes and stir, let them wilt for 2 minutes.

Toss in the lentils and rice and coat well with the mixture.

Pour in the coconut milk and vegetable broth, stir to evenly distribute the ingredients. Bring to a gentle simmer, remove from the stovetop and place in the preheated oven, bake for 45 minutes.

Remove from the oven and let it cool for 10 minutes. Serve in a big bowl on its own.


Enjoy from my hearth, to yours.


Until next time keep up with my local community and food travels on twitter @glutenfreesam and for even more stories check out the

Samantha McLeod

Vancouver based food and travel writer.

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