Heart-Healthy Rice with Lentils
Discover the ultimate comfort food with a healthy twist in this Heart-Healthy Rice with Lentils recipe! Packed with fiber-rich brown rice, protein-packed lentils, and a fragrant blend of cumin, coriander, and turmeric, this dish is a wholesome powerhouse that's perfect for any meal. Sautéed onions and garlic infuse every bite with savory depth, while fresh parsley and a hint of lemon juice add a refreshing, zesty finish. Simmered in low-sodium vegetable broth alongside a bay leaf, this one-pot wonder is as nutritious as it is flavorful. Ready in under an hour and perfect for meal prep or a cozy family dinner, this vegan and gluten-free recipe is a must-try for anyone seeking a heart-healthy, satisfying dish.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Green or brown lentils
- 2 tablespoons Olive oil
- 1 large Onion
- 3 cloves Garlic cloves
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 4 cups Low-sodium vegetable broth or water
- 1 Bay leaf
- 0.25 cup Fresh parsley
- 1 Lemon
Instructions
Rinse the brown rice and lentils separately under cold water until the water runs clear. Set them aside.
In a large pot, heat the olive oil over medium heat.
Chop the onion and mince the garlic cloves. Add them to the pot and sauté for about 5 minutes, until the onion is translucent and the garlic is fragrant.
Stir in the ground cumin, ground coriander, and turmeric to the pot, cooking for an additional 1-2 minutes until the spices are well mixed with the onions and garlic.
Add the rice and lentils to the pot, stirring well to coat them with the onion, garlic, and spice mixture.
Pour in the vegetable broth or water, add the bay leaf, and season with salt and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 35-40 minutes, or until the rice and lentils are tender and the liquid is absorbed.
While the rice and lentils are cooking, chop the parsley and juice the lemon.
Once the rice and lentils are done, remove the bay leaf, and fluff the mixture with a fork.
Stir in the fresh parsley and the lemon juice to add a fresh and zesty flavor to the dish.
Serve warm and enjoy your heart-healthy rice with lentils.
Nutrition Facts
Calories |
901 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1778 mg | 77% | |
| Total Carbohydrate | 129.1 g | 47% | |
| Dietary Fiber | 27.5 g | 98% | |
| Total Sugars | 20.4 g | ||
| Protein | 30.6 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 237 mg | 18% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2114 mg | 45% | |
*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.
