Brown Rice and Lentils

Savor the wholesome goodness of this hearty Brown Rice and Lentils recipe, a nourishing dish packed with plant-based protein and earthy flavors. This easy, one-pot meal combines tender brown rice and lentils with aromatic sautéed onions, garlic, and a blend of warm spices like cumin, paprika, and coriander. Finished with fresh parsley and a splash of optional lemon juice for a vibrant, zesty kick, it’s perfect as a healthy main course or a versatile side dish. Ready in under an hour, this gluten-free and vegan recipe provides a satisfying, nutrient-rich meal that's ideal for weeknight dinners or meal prep. Serve it warm to enjoy its comforting textures and bold, savory flavor!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup green or brown lentils
• 4 cups water
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoon ground coriander
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice (optional)

Directions

Step 1

Rinse the brown rice and lentils under running water until the water runs clear. Drain well.

Step 2

In a medium pot, heat 2 tablespoons of olive oil over medium heat.

Step 3

Add the diced onion and sauté for 3-4 minutes, until it becomes translucent.

Step 4

Stir in the minced garlic, cumin powder, paprika, and ground coriander. Cook for 1 minute until fragrant.

Step 5

Add the rinsed brown rice, lentils, water, salt, and black pepper to the pot. Stir well to combine.

Step 6

Increase the heat to bring the mixture to a boil, then reduce the heat to low, cover the pot with a lid, and let it simmer for 40-45 minutes, or until the rice and lentils are tender and the water is absorbed.

Step 7

Once cooked, remove the pot from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 8

Fluff the rice and lentils with a fork, then stir in the chopped fresh parsley and lemon juice, if using.

Step 9

Serve warm as a side dish or enjoy on its own as a nutritious and satisfying meal.

Nutrition Facts

Serving size	1542.1 grams (1542.1g)

Amount per serving	% Daily Value*
Calories	790

Total Fat 31.70g	41%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2420mg	105%
Total Carbohydrate 104.60g	38%
Dietary Fiber 23.60g	84%
Total Sugars 9.90g
Protein 26.30g	53%

Vitamin D 0IU	0%
Calcium 211mg	16%
Iron 11mg	61%
Potassium 1224mg	26%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.3%

Protein: 13.0%

Carbs: 51.7%