Lentil Quinoa Rice with Kale Recipe
Lentil Quinoa Rice is simple and balanced. Lentils and quinoa add fiber and protein to this lentil and rice recipe. (Stovetop and rice cooker methods.)
Servings: 5 servings
Calories: 270kcal
Equipment
- rice cooker or saucepan
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
Rice or Quinoa: Swap the quinoa for more rice, or the rice for more quinoa—both variations work well.
Nutrition Note: 270 calories of plain cooked white rice has about 5 grams of protein and around 1 gram of fiber. This rice with lentils and quinoa recipe delivers 10 grams of protein and 8 grams of fiber for the same calories—a more balanced and nutrient-dense choice.
Boost anti-cancer sulforaphane: Add a dash of ground mustard powder to boost sulforaphane from the cooked kale.
For serving: This is best served as a side dish. Add one of these Easy Vegan Recipes for Protein.
Nutrition
Calories: 270kcal | Carbohydrates: 53g | Protein: 10g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 7mg | Potassium: 350mg | Fiber: 8g | Sugar: 1g | Vitamin A: 495IU | Vitamin C: 6mg | Calcium: 48mg | Iron: 3mg
