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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Add the minced garlic, diced carrot, and bell pepper to the skillet. Sauté for an additional 5 minutes until the vegetables are tender.

Step 5

Stir in the tomato paste, soy sauce, apple cider vinegar, and brown sugar. Mix well to combine.

Step 6

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.

Step 7

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.

Step 8

Serve the sweet and sour lentils hot over a bed of brown rice. Garnish with fresh parsley or cilantro if desired.

Nutrition Facts

Serving size	(1829.0g)

Amount per serving	% Daily Value*
Calories	840.5

Total Fat 17.6g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 2420.0mg	0%
Total Carbohydrate 142.9g	0%
Dietary Fiber 27.8g	0%
Total Sugars 38.2g
Protein 31.1g	0%

Vitamin D 0IU	0%
Calcium 169.1mg	0%
Iron 10.5mg	0%
Potassium 1958.7mg	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: 18.5%

Protein: 14.6%

Carbs: 66.9%