Sweet and Sour Lentils Over Brown Rice
Transport your taste buds with this wholesome and flavor-packed Sweet and Sour Lentils Over Brown Rice recipe, a perfect blend of tangy, savory, and subtly sweet notes. Tender green or brown lentils are simmered in a vibrant sauce made with tomato paste, soy sauce, apple cider vinegar, and brown sugar, then thickened to perfection with a cornstarch slurry. Enhanced with caramelized onion, garlic, and colorful veggies like carrot and red bell pepper, this dish delivers layers of texture and flavor in every bite. Served atop a bed of nutty, fiber-rich brown rice and optionally garnished with fresh parsley or cilantro, it’s a hearty, plant-based dinner that satisfies both the stomach and the soul. Ready in under an hour, this vegan-friendly recipe is a nutritious option for weeknight meals or meal prep, offering a delicious fusion of health and indulgence.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Dry green or brown lentils
- 4 cups Water (for cooking rice and lentils)
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 2 cloves Garlic, minced
- 1 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 2 tablespoons Tomato paste
- 2 tablespoons Soy sauce
- 3 tablespoons Apple cider vinegar
- 2 tablespoons Brown sugar
- 2 teaspoons Cornstarch
- 2 tablespoons Water (for cornstarch slurry)
- 0.5 teaspoon Crushed red pepper flakes (optional)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley or cilantro, chopped (optional for garnish)
Instructions
Rinse the brown rice under cold water, then combine it with 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is tender. Fluff with a fork and set aside.
Rinse the lentils under cold water. In a separate saucepan, combine the lentils with 2 cups of water. Bring to a boil, then reduce the heat to medium-low, cover, and simmer for 20-25 minutes until tender but not mushy. Drain and set aside.
In a large skillet or sauté pan, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
Add the minced garlic, diced carrot, and bell pepper to the skillet. Sauté for an additional 5 minutes until the vegetables are tender.
Stir in the tomato paste, soy sauce, apple cider vinegar, and brown sugar. Mix well to combine.
In a small bowl, whisk together the cornstarch and 2 tablespoons of water to create a slurry. Slowly stir this into the skillet to thicken the sauce.
Add the cooked lentils to the skillet and gently stir to coat them in the sauce. Season with crushed red pepper flakes (if using), salt, and black pepper. Simmer for 5 minutes to allow the flavors to meld.
Serve the sweet and sour lentils hot over a bed of brown rice. Garnish with fresh parsley or cilantro if desired.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 558 mg | 24% | |
| Total Carbohydrate | 38.6 g | 14% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 12.3 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 53 mg | 4% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 527 mg | 11% | |
*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.
