Lentil Quinoa Rice with Kale (Stovetop or Rice Cooker)

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.

Cooked one-pot rice, lentils, kale, quinoa, and a bay leaf in a stainless steel saucepan.

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.

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👩🏼‍🌾 Ingredients & Health Benefits
🍚 Substitutions
📝 Tips for Making Lentil Quinoa Rice with Kale
🍙 Shop Lower Arsenic Rice
Lentil Quinoa Rice with Kale Recipe
✔️ Storage Tips
🍙 Why This Rice Recipe Is Better for You
🙋🏽‍♀️ Recipe FAQs
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Chopped kale, garlic, bay leaves, seasoning, rice, seasoning, quinoa, rice, and vegetable broth.

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

Mesh strainer with rinsed rice, quinoa, and lentils.

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

Rice cooker bowl with broth, quinoa, rice, kale, garlic, spices, and bay leaves.

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.)

Cooked one-pot rice, lentils, kale, quinoa, and a bay leaf in a rice cooker.

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

Saucepan with broth, quinoa, rice, kale, garlic, spices, and bay leaves.

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.

Lentils, rice, quinoa, and kale cooked in one-pot in a bowl.

Cooked fluffy quinoa rice in a small white bowl.

🍙 Shop Lower Arsenic Rice

Selection of tested brands with lower arsenic levels.

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✔️ 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

How Does Cooling or Freezing Rice Lower Its Glycemic Index?

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.

How can I lower the arsenic in rice for this recipe?

Choose white rice over brown or black. Soak the rice beforehand for at least 2 hours. Rinse it well until the water runs clear.