Low Fat Rice with Lentils
Delight in the wholesome and nutritious simplicity of Low Fat Rice with Lentils, a perfect one-pot recipe that blends hearty, fiber-rich brown rice and lentils with fragrant vegetables and warming spices. This easy-to-make dish is ideal for healthy meal prep, offering a balanced, plant-based option packed with protein, vitamins, and minerals. Sautéed onion, garlic, carrot, and celery create a flavorful base, while ground cumin, coriander, and a hint of bay leaf infuse an aromatic depth into every bite. Ready in under an hour, this low-fat, gluten-free meal is finished with a sprinkle of fresh parsley for a vibrant touch. Serve it warm as a satisfying main course or a versatile side dish that’s sure to please your palate and fuel your day.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Green or brown lentils
- 4 cups Water
- 1 large Onion
- 3 Garlic cloves
- 1 medium Carrot
- 1 Celery stalk
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh parsley
- 1 tablespoon Olive oil
Instructions
Rinse the brown rice and lentils under cold running water and drain well.
In a large pot, heat the olive oil over medium heat.
Chop the onion, mince the garlic, dice the carrot, and slice the celery stalk.
Add the onion, garlic, carrot, and celery to the pot and sauté for about 5 minutes, or until the vegetables begin to soften.
Stir in the ground cumin and coriander, sautéing for another 1-2 minutes until the spices are fragrant.
Add the rinsed rice and lentils to the pot, stirring to combine with the vegetables and spices.
Pour in the water and add the bay leaf. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes or until the rice and lentils are tender and the water is absorbed.
Add salt and black pepper to taste, stirring thoroughly.
Remove the bay leaf and discard.
Chop the fresh parsley and sprinkle it over the rice and lentil mixture.
Serve warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
734 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2492 mg | 108% | |
| Total Carbohydrate | 120.1 g | 44% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 16.7 g | ||
| Protein | 28.6 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 273 mg | 21% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1650 mg | 35% | |
*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.
