5 Delicious Brown Rice and Lentils Recipes

Healthy eating doesn't have to be boring. With ingredients like brown rice and lentils, you can whip up delicious meals that not only taste great but also offer numerous health benefits. These recipes are perfect for those looking to add more nutrients to their diet while keeping meals interesting and flavorsome. Let's dive into five mouth-watering recipes that combine the wholesomeness of brown rice with the protein-rich goodness of lentils.

Lentil and Brown Rice Stuffed Peppers

Stuffed peppers are a delightful way to pack a punch of flavor and nutrition into a single, easy-to-cook dish. Here's how you can make these:

• Ingredients:
  • 4 large bell peppers (any color)
  • 1 cup cooked brown rice
  • 1 cup cooked lentils (green or brown)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 cup cheese, shredded (optional)
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Cut the tops off the peppers and remove the seeds and membranes. Set aside.
  3. In a skillet, sauté onions and garlic until translucent. Add lentils, brown rice, tomatoes, cumin, chili powder, salt, and pepper. Cook for a few minutes until well combined.
  4. Stuff each pepper with the mixture. If using cheese, top each pepper with a bit of shredded cheese.
  5. Bake for about 30 minutes or until the peppers are tender.

🍅 Note: You can prepare these peppers ahead of time and simply bake them when you're ready for dinner, making it a convenient option for busy days.

Hearty Brown Rice and Lentil Soup

A warm soup is comforting and can be surprisingly nutritious with the right ingredients. Here's a soup that will fill you up and keep you coming back for more:

• Ingredients:
  • 1 cup brown rice
  • 1 cup lentils
  • 1 large onion, diced
  • 2 carrots, chopped
  • 2 stalks celery, chopped
  • 4 cups vegetable broth
  • 2 cups water
  • 1 can diced tomatoes
  • 2 tsp Italian seasoning
  • Salt and pepper to taste
  • Fresh spinach or kale (optional)
• Instructions:
  1. In a large pot, cook onions until they start to brown. Add carrots and celery, cooking until softened.
  2. Add broth, water, tomatoes, brown rice, lentils, and seasoning. Bring to a boil then reduce to a simmer. Cook for about 40 minutes or until rice and lentils are tender.
  3. If desired, add spinach or kale towards the end to wilt in the heat of the soup.
  4. Adjust seasoning and serve hot.

Mediterranean Lentil and Brown Rice Salad

This light, refreshing salad is perfect for a quick lunch or a side at dinner:

• Ingredients:
  • 1 cup cooked brown rice
  • 1 cup cooked lentils
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1⁄2 red onion, finely chopped
  • Feta cheese, crumbled (optional)
  • Juice of 1 lemon
  • 2 tbsp olive oil
  • Fresh herbs (parsley, mint), chopped
  • Salt and pepper to taste
• Instructions:
  1. In a large bowl, combine brown rice, lentils, cucumber, bell pepper, and red onion.
  2. Whisk together lemon juice, olive oil, salt, and pepper for the dressing. Pour over the salad and toss to mix.
  3. Add feta and herbs, giving it another gentle toss. Serve chilled or at room temperature.

Spiced Lentil and Brown Rice Stew

Make this spicy, aromatic stew for a change from the usual:

• Ingredients:
  • 1 cup brown rice
  • 1 cup lentils
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1 can coconut milk
  • 2 cups vegetable broth
  • 2 cups chopped tomatoes or 1 can
  • 1 cup chopped carrots
  • 1 cup spinach
  • Salt to taste
• Instructions:
  1. In a pot, sauté the onion and garlic until translucent. Add curry powder and cumin, stirring for a minute.
  2. Add brown rice, lentils, coconut milk, broth, tomatoes, and carrots. Bring to a boil, then simmer for about 40-45 minutes or until everything is tender.
  3. Stir in the spinach and let it wilt. Season with salt to taste.
  4. Serve hot with a side of bread or on its own.

🌶️ Note: Adjust the heat level by increasing or decreasing the amount of curry powder or adding chili flakes for an extra kick.

Brown Rice and Lentil Pilaf

A pilaf that's full of flavor and can be served as a main or a side:

• Ingredients:
  • 1 cup brown rice
  • 1⁄2 cup lentils
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cinnamon stick
  • 2 cardamom pods
  • 2 cups vegetable broth
  • 1⁄4 cup raisins or dried cranberries
  • 1⁄4 cup slivered almonds
  • Fresh parsley or cilantro for garnish
  • Salt and pepper to taste
• Instructions:
  1. In a saucepan, lightly toast the brown rice with onions, garlic, cinnamon, and cardamom until the onion is translucent.
  2. Add lentils, raisins, almonds, and vegetable broth. Bring to a boil, then reduce to a simmer, covering until the rice and lentils are cooked (about 30-35 minutes).
  3. Fluff with a fork, remove the cinnamon stick and cardamom pods, garnish with herbs, and serve warm.

These brown rice and lentil recipes are not only full of flavor but also incredibly nutritious. They combine complex carbohydrates from brown rice with the high protein and fiber content of lentils, making them ideal for those seeking a balanced diet. By incorporating these dishes into your meal rotation, you're not only enhancing your culinary repertoire but also your health, one delicious bite at a time.

Can I substitute brown rice with another type of rice?

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While brown rice is ideal due to its nutritional profile, you can substitute with white rice or other varieties like jasmine or basmati. However, note that this will change the texture and cooking times, as well as reduce the fiber content.

Are lentils gluten-free?

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Yes, lentils are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivities.

Can these recipes be frozen?

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Most of these dishes freeze well. However, for items like salads, freeze the ingredients separately. Reheat thawed items thoroughly, and for salads, reassemble once defrosted.