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Packed with whole grains and legumes this One Pot Lentils and Rice is a healthy, easy side dish that’s full of flavor! The lentils and rice cook together in one pot, and feed a crowd.
We don’t want to get all sensational here, but… lentils are a bit of a hidden secret. These humble legumes, packed with protein, fiber, iron, vitamins, and minerals, can benefit our health at every age and stage. (Even babies love lentils!) And with a little care in the preparation, they taste great, too!
We want our kids to eat All The Lentils. And with this tasty one pot lentils and rice recipe, they’ll want to eat All The Lentils, too.
You can make this savory side dish nearly as easily as you can cook rice. But here, you get something extra special. The nutrition is awesome. The texture is hearty but light. The broth and bright herbs add depth and freshness.
Pair these lentils and rice with grilled chicken or fish and a green salad for a perfectly balanced and delicious family dinner.
Here’s the lowdown as to why we love to serve this dish to our kids (and ourselves.)
Just one half cup of lentils provides 9 grams of protein (more than an egg!) a third of our daily fiber, and almost half the daily recommended amount of folate.
Brown rice, true to it’s whole grain goodness, dishes out plenty of fiber too, along with minerals like manganese and selenium, and B-vitamins.
And can we talk about fresh herbs? Parsley and scallions are as potent in nutrition as they are in flavor. These herbs are full of vitamins and antioxidants. Parsley helps support a healthy heart, liver, and immune system.
The short version: eat up! This side is super nutritious.
We tested this recipe a lot. Except “tested” isn’t the right word. Really, we just kept making it, because it was so tasty every time and we just wanted to keep eating it. BUT in this process of making it and making it again, we learned a bunch of tips and tricks that help your lentils and rice turn out perfect. Here’s what we know:
This dish is crazy versatile. The flavor of the lentils and rice itself is so flexible that you can pair it with multiple different cuisines, and nothing will seem out of place. Here are a few simple sample menu plans you might try:
Rinse rice (we prefer long grain brown rice) and lentils thoroughly in three changes of water. Drain well.
In a large saucepan over medium heat, melt the butter. Add the drained rice and lentils and toss until well-coated.
Add broth and bring to a boil. Reduce to low heat and simmer, covered, undisturbed, for 30-40 minutes, until broth is mostly absorbed and rice and lentils are tender.
Remove from heat and let rest 5-10 minutes before fluffing with a fork. (Avoid stirring vigorously, as that creates too creamy a texture. The rice and lentils are best when the grains are tender, but separate.)
Fold in parsley and green onions, and serve.
Calories: 382kcal | Carbohydrates: 67g | Protein: 17g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 13mg | Sodium: 954mg | Fiber: 7g | Sugar: 2g
I’m a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.