This one-pot Lentil Quinoa Rice with Kale recipe, created by a Registered Dietitian, is simple, balanced, and convenient. Lentils and quinoa add fiber and protein to rice, while kale provides nutrient-rich greens. White rice is used for its lower arsenic content compared to brown rice. This approach maintains nutrition while helping reduce dietary arsenic exposure.
If you prefer to skip the rice, try my one-pot High-Protein Quinoa & Lentils Without Oil. For an easy side dish, try this Quinoa Rice recipe.
Jump to:
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, a nutrition expert.
- French or Green Lentils - High in fiber for digestive health and blood sugar control. Excellent plant-based protein source with essential amino acids. Rich in iron, folate, magnesium, and polyphenols with antioxidant activity. Supports heart health by lowering LDL cholesterol.
- Quinoa (White vs. Tricolor) - High in fiber for satiety and gut health. Good source of magnesium, iron, zinc, and B vitamins. White quinoa: Milder taste, softer texture. Tricolor quinoa: Slightly chewier, higher in certain antioxidant pigments, and often contains more protective phytonutrients.
- Kale - Excellent source of vitamins K, A, and C. Contains lutein and zeaxanthin for eye health. Rich in glucosinolates that can form anti-cancer compounds.
- Garlic - Contains allicin, which has antimicrobial properties, and may help reduce blood pressure.
- Paprika - Rich in carotenoids (e.g., beta-carotene, capsanthin) with antioxidant effects. Adds flavor without sodium, supporting heart-healthy cooking.
- Cumin - Contains antioxidants like anti-aging cuminaldehyde. May aid digestion and reduce bloating.
- Cayenne - Provides capsaicin, which may boost metabolism and reduce appetite. Adds heat and flavor without added fat or sodium.
- Oregano - Contains phenolic compounds (carvacrol, thymol) with antibacterial and antioxidant activity. Enhances flavor naturally, reducing the need for added salt.
See the printable recipe card below for quantities.
🍚 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Grain - Feel free to use only quinoa or only rice in this recipe. Swap one for the other using the same amount.
- Greens - Leave out the kale or substitute with spinach, chard, collard greens, or any leafy green you have on hand.
- Spices & Herbs - Use whatever spices or dried herbs you like. Swap paprika with smoked paprika or chili powder, cumin with turmeric or curry powder, cayenne with red pepper flakes, and oregano with thyme or Italian seasoning. Or keep it simple with just salt and pepper.
- Vegetable broth - Use mushroom broth, no-chicken broth, or water instead.
Prefer quinoa only? Try this 6-minute quinoa lentil curry-easy to make in the Instant Pot or on the stovetop.
📝 Tips for Making Lentil Quinoa Rice with Kale
These tips will help you get the best result from this lentils & rice recipe.
Tips for Washing the Quinoa & Rice
Optional: Soak the rice for about 2 hours beforehand to further reduce arsenic levels. Drain using a fine mesh sieve.
Rinse thoroughly: Rinse the rice, lentils, and quinoa thoroughly in a large bowl until the water is clear. Drain using a fine mesh sieve. Rinsing rice removes excess surface starch that can make it sticky or gummy, while rinsing quinoa washes away natural saponins that can taste bitter or soapy, improving both texture and flavor.
Tips for the Rice Cooker Method
- Transfer the ingredients to the inner pot of your rice cooker. I prefer using a stainless steel insert to reduce exposure to potentially harmful chemicals found in some nonstick coatings. (Find my recommended cookware linked below.)
- Use the 'white rice' or 'mixed rice' setting if your cooker has one. Start the cooker. When finished, let it sit for 5 to 10 minutes on 'keep warm,' then fluff and serve. If your cooker tends to run dry or burn on big mixes, add extra water (½ cup more) as needed.
Tips for the Stovetop Method
- Use a saucepan large enough to prevent bubbling over, especially with quinoa or lentils. A heavy-bottomed pot helps prevent sticking or burning. Keep the lid slightly ajar if needed to avoid overflow.
- Using a clear lid helps you see when it is done. Check for doneness-the grains and lentils should be tender. Let it sit covered off the heat for 5 to 10 minutes after cooking to absorb excess moisture.
🍙 Shop Lower Arsenic Rice
Selection of tested brands with lower arsenic levels.
Lentil Quinoa Rice with Kale Recipe
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- 1 cup dry white rice (see notes)
- ½ cup dried French lentils or green or brown lentils
- ½ cup dry quinoa (see notes)
- 3 cups low-sodium vegetable broth or water
- 1 cup chopped kale optional
- 2 bay leaves optional
- 2 large cloves garlic minced
- ½ teaspoon paprika
- ½ teaspoon cumin
- ½ teaspoon oregano
- ¼ teaspoon cayenne
- Salt and black pepper to taste (or salt substitute)
Instructions
- Rinse rice, lentils, and quinoa thoroughly until the water runs clear.
Rice Cooker Method:
- Transfer the rinsed rice, lentils, quinoa, chopped kale (if using), garlic, paprika, cumin, oregano, and cayenne to the inner pot of the rice cooker. Add the vegetable broth or water. (Adds salt to taste.)
- Cook: Stir well to combine. Use the white rice or mixed rice setting if your cooker has one. Start the cooker. When finished, let it sit for 5 to 10 minutes on "keep warm," then remove the bay leaves. Fluff and add more salt to taste.
Stovetop Method:
- Transfer: Add the rinsed rice, lentils, quinoa, chopped kale (if using), garlic, paprika, cumin, oregano, and cayenne to a medium saucepan. Add the vegetable broth or water. (Add salt to taste.)
- Cook: Bring the liquid to a gentle boil. Reduce the heat to low. Cover and simmer for 25 to 30 minutes or until water has stopped escaping from the lid. Using a clear lid helps you see when it is done. Check for doneness-the grains and lentils should be tender. Turn off the heat and let stand covered for 5 minutes before serving. Remove the bay leaves. Fluff with a fork. Add more salt to taste.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
✔️ Storage Tips
Storage: Storing cooked rice in the fridge can harbor bacteria. I recommend consuming refrigerated rice within 1 to 2 days. If storing for longer, I recommend freezing it.
Freezing and reheating: Freezing and reheating rice-based meals can also help lower their glycemic impact by increasing resistant starch.
🍙 Why This Rice Recipe Is Better for You
Brown rice has slightly more fiber, but this benefit is not enough to offset its higher arsenic content. Plus, white rice is often enriched with iron and B vitamins. However, because it is a high-glycemic food, I pair it with quinoa and lentils in this one-pot recipe to add fiber and protein, helping reduce the overall glycemic impact. Kale adds bone-supporting nutrients and makes it easy to include your daily greens.
🙋🏽♀️ Recipe FAQs
Cooking and then cooling rice (by refrigerating or freezing) increases its resistant starch content. Resistant starch isn't fully digested in the small intestine, which slows glucose absorption and lowers the glycemic response when eaten.
Cook rice as usual. Quickly cool it in the freezer. Store in the fridge for 1 to 2 days, or freeze for longer. Reheat before serving-resistant starch remains even after reheating.
Choose white rice over brown or black. Soak the rice beforehand for at least 2 hours. Rinse it well until the water runs clear.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Lentil Quinoa Rice with Kale by leaving a ⭐️ rating below or sharing it on Instagram.
Brian says
Excellent method to combine the three. Used it with my black bean soup.
Nisha Melvani, RDN says
Yay! Delicious combo.
Maham Zahid says
How many grams is exactly 270 calories? What is one serving size?
Nisha Melvani, RDN says
One serving is one-fifth of the total amount.
Sandy says
If I’m using just Quinoa for this recipe instead of rice, do I use 1.5 cups of Quinoa?
Nisha Melvani, RDN says
Yes!
jessica says
Love this recipe and it's great as a base for adding avocado, chili crunch, seeds, etc. My teens liked it too 🙂 Thank you, Nisha!
Nisha Melvani, RDN says
Love these additions! Thank you for commenting.
Lucy says
What can you use to substitute kale if it’s not on hand?
Thanks 🙏
Nisha Melvani, RDN says
Yes! Any leafy green. Collards, spinach, or omit it.
Beth says
I love that this can be made in the rice cooker! It is really good and even the picky eaters in my family liked it. This will be in the regular rotation for sure!
Nisha Melvani, RDN says
So happy to hear it was enjoyed by everyone!!! Thank you for leaving a comment.
MB says
I love your YouTube channel, and yesterday I made this recipe, without the kale (didn't have any on hand) - using my instant pot on regular rice setting, it's delicious. Your recipe says 5 servings and gives a calorie count - but doesn't say the serving size????
Please let me know what size = about 5 servings from this recipe. Many Thanks for sharing your knowledge! Love your approach to eating healthy.
Is it 1/2 cup; 1 cup; or 2/3 cup; 3/4 cup?? Thank you for letting me know.
Nisha Melvani, RDN says
Hi. Sorry about that. It is one-fifth of the total quantity. An actual cup size will differ depending on whether or not you use all the listed ingredients. I hope this helps.
Lizzy says
Could you use frozen kale?
Nisha Melvani, RDN says
Yes!
KIMBERLY says
I saw the post on Instagram and made this recipe the same day. I followed the recipe exactly using my rice cooker. It was absolutely delicious!
Nisha Melvani, RDN says
So happy to hear your enjoyed the rice cooker method of this lentil rice. Thank you.
merrill says
Thank you for the recipe. I look forward to making it! By the way, I noticed the picture shows apple cider vinegar and not the low sodium vegetable broth recommended.
Nisha Melvani, RDN says
Thank you so much! Just switched it.
Me says
Kale should be sautéed separately for 5 minutes and added just before serving.
This way it will keep the bright green color and all the nutrients
Nisha Melvani, RDN says
This is not necessary. This one-pot method preserves its nutrients. Add mustard powder to boost sulforaphane.