Brown Rice and Lentils is a simple side dish made with just three humble ingredients: brown rice, brown lentils and salt. It’s nothing fancy, but it’s a meal prep workhorse.

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Years ago, I did some work with Lentils.org, and since then, I’ve really grown to love lentils. I find that they’ve got a pleasant flavor and texture, and more recently, I’ve come to appreciate their nutritional value as well (more on that below).

I’ve mentioned before that I’ve been trying to cut back on white rice, and as a result, I’ve been eating a lot of brown rice. To switch things up even more, I’ve started making mixed grain and legume blends including Brown Rice and Lentils, Brown Rice and Quinoa, and Multigrain Rice (the other two recipes coming soon).

I know these recipes are not the most exciting or creative, but if you’re looking for a simple and delicious side dish that pairs well with a wide range of proteins and veggies, then give this a try. Continue reading for the recipe.

Just an FYI - I am not a medical professional or a dietitian. The technical information provided in this article is based on research that I’ve done (see sources). I do struggle with depression and anxiety, and I’ve managed to get both under control with the help of medication, exercise and changes to my diet.

Diets high in high-glycemic index foods may be associated with an increased risk of depression. So, it may be beneficial to structure your diet around more medium-GI or low-GI foods. I’ve been particularly focusing on low-GI foods, including green veggies, whole grains, beans, and legumes.

Whole grains and legumes like lentils are rich in fiber and complex carbohydrates, which digest more slowly and may help support more stable blood sugar levels and sustained energy throughout the day. If you’d like to read a bit more about the benefits of dietary fiber in lentils, check out my recipe for Lentil Salad.

I tested this recipe a number of times, and I found that one challenge of cooking these mixed grain blends is achieving a nice texture. The cooking times of rice and lentils vary, so how do you cook them together without risk over- or under-cooking them? The key: soaking.

When you soak brown rice and lentils for at least 4 hours (or up to overnight), it allows you to cook them together in just 15 to 20 minutes. So not only does it standardize the cooking times, it also shortens them as well! I like to use my method for cooking rice like pasta here to ensure that the finished dish has fluffy, separate grains (not mushy!).

Brown Rice and Lentils

5 from 1 vote

Print Recipe

Cook Time 15

Soak Time 4

Course Side Dish

Ingredients

1 cup brown rice
1 cup brown lentils
Kosher salt

Instructions

Add rice and lentils to a large bowl with 4 cups of water and 1 teaspoon of kosher salt, stirring to combine. Cover and let sit for at least 4 hours (or up to overnight). Drain rice and lentils and set aside.
Bring a large pot of well salted water to a boil. Add the soaked rice and lentils, stirring to combine. Return to a gentle simmer, and cook until the rice and lentils are al dente (15 to 20 minutes). They should be tender but still have a little bite left to them.
Drain and return to the same pot over low heat. Cover and let dry out for 10 minutes, stirring once halfway through. Season to taste with additional salt.
Enjoy immediately or store in the fridge for up to 7 days.

Keyword brown rice and lentils, brown rice recipe, lentil recipe

Tried this recipe?Tag @brandiego on Instagram so I can check it out!

Sources

Harvard T.H. Chan School of Public Health. Whole Grains. The Nutrition Source,
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/

Gangwisch, James E., et al. “High Glycemic Index Diet as a Risk Factor for Depression: Analyses from the Women’s Health Initiative.” The American Journal of Clinical Nutrition, vol. 102, no. 2, 2015, pp. 454–463. https://doi.org/10.3945/ajcn.114.103846

Clarke, Sandra T., et al. “A Review of the Relationship between Lentil Serving and Acute Postprandial Blood Glucose Response: Effects of Dietary Fibre, Protein and Carbohydrates.” Nutrients, vol. 14, no. 4, 2022, p. 849. https://doi.org/10.3390/nu14040849.

Makki, Kassem, et al. “The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease.” Cell Host & Microbe, vol. 23, no. 6, 2018, pp. 705–715. https://doi.org/10.1016/j.chom.2018.05.012.

Brandon

I’m Brandon: food explorer, recipe curator, cocktail shaker, dessert lover. Kitchen Konfidence is how I document my time spent in my favorite space, the kitchen. Did you make a recipe? Tag @brandiego on Instagram so I can see the how it went!