Heart-Healthy Rice with Lentils

Nourish your body and satisfy your taste buds with this Heart-Healthy Rice with Lentils recipe—a wholesome blend of brown rice and protein-packed lentils simmered in aromatic spices like cumin, coriander, and turmeric. Infused with the zesty brightness of fresh lemon juice and the earthy freshness of parsley, this dish is both comforting and nutritious. Made with low-sodium vegetable broth and heart-friendly olive oil, it’s perfect for those seeking a low-fat, high-fiber meal that’s packed with flavor. Ready in under an hour, this one-pot recipe is ideal for meal prep, a quick family dinner, or as a versatile side dish. With its combination of plant-based protein, whole grains, and anti-inflammatory ingredients, this dish checks all the boxes for both taste and health—a win for your heart and your palate!

Nutriscore Rating: 77/100

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
• 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

Directions

Step 1

Rinse the brown rice and lentils separately under cold water until the water runs clear. Set them aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

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.

Step 4

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.

Step 5

Add the rice and lentils to the pot, stirring well to coat them with the onion, garlic, and spice mixture.

Step 6

Pour in the vegetable broth or water, add the bay leaf, and season with salt and black pepper. Stir to combine.

Step 7

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.

Step 8

While the rice and lentils are cooking, chop the parsley and juice the lemon.

Step 9

Once the rice and lentils are done, remove the bay leaf, and fluff the mixture with a fork.

Step 10

Stir in the fresh parsley and the lemon juice to add a fresh and zesty flavor to the dish.

Step 11

Serve warm and enjoy your heart-healthy rice with lentils.

Nutrition Facts

Serving size	(1680.0g)

Amount per serving	% Daily Value*
Calories	901.1

Total Fat 32.6g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1777.6mg	0%
Total Carbohydrate 129.1g	0%
Dietary Fiber 27.5g	0%
Total Sugars 20.4g
Protein 30.6g	0%

Vitamin D 0IU	0%
Calcium 236.7mg	0%
Iron 13.0mg	0%
Potassium 2113.7mg	0%

*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: 31.5%

Protein: 13.1%

Carbs: 55.4%