1 tablespoon cumin

1 teaspoon salt

1/2 teaspoon ground pepper

2 teaspoon olive oil

3 cups thinly sliced onion (about 2 - 3 onions)

1/2 cup roasted sunflower seeds

1/4 cup minced parsley

Rinse lentils in a colander, removing any stones. Place lentils and water in a small pot. Bring to a boil over high heat. Reduce heat to low and simmer partially covered for 15 to 20 minutes until the lentils have softened, but still have a bite (as dente). Drain and set aside.

Meanwhile, heat 2 tablespoons olive oil in a medium pot over medium heat. Add rice, cumin, salt and pepper; Cook and stir for 3 minutes until slightly toasted. Add water, bring to a boil, then cover, reduce heat to low and cook undisturbed for 12 minutes. Remove from heat and set aside.

Meanwhile, in a large frying pan, heat oil over medium heat. Add onions; stir, then spread out the onions to cover the bottom of the pan. Cook, undisturbed for 7 minutes. Stir, then cook again undisturbed for 7 minutes, the onions should be starting to caramelize at this point. Cook and stir for 5 more minutes until soft and golden brown. Stir in cooked lentils and rice, sunflower seeds, and parsley. Season to taste.

Tasty tips:

--To make this recipe even simpler, use canned lentils instead of dried lentils. Skip step one, and add 1 can of drained and rinsed lentils to the caramelized onions and heat through before adding the rice.

--Freeze any leftovers for a quick weeknight meal.

--Serve on its own, with a side salad or grilled vegetables.

(Kary Osmond is a Canadian recipe developer and former television host of the popular daytime cooking show "Best Recipes Ever." Her easy recipes include helpful tips to guide you along the way, and her love of plant-based cooking offers healthy alternatives to some of your favorite dishes. Learn more at www.karyosmond.com.)