Browse Recipe Categories or

Red Lentils with Vegetables and Brown Rice

×

Red Lentils with Vegetables and Brown Rice

This hearty, one-pot vegetarian meal is bursting with flavor and fiber.

Español

Ingredients

Servings   8   Serving Size   1 1/2 cups

  • 1 tablespoon canola, corn, or olive oil
  • 2 medium carrots, chopped
  • 1 teaspoon bottled minced garlic OR
  • 2 medium garlic cloves, minced
  • 4 cups water
  • 3 cups fat-free, low-sodium chicken or vegetable broth
  • 1 14.5-ounce can no-salt-added stewed tomatoes, undrained, large pieces coarsely chopped
  • 1 cup uncooked red lentils, sorted for stones and rinsed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups uncooked instant brown rice OR
  • 2 cups uncooked quinoa

Directions

Tip: Click on step to mark as complete.

  1. In a stockpot, heat the oil over medium-high heat. Cook the carrots and garlic for 2 minutes, stirring frequently.
  2. Stir in the remaining ingredients except the brown rice. Increase the heat to high. Bring to a boil.
  3. Reduce the heat and simmer, covered, for 30 minutes.
  4. Stir in the rice. Cook, covered, for 12 to 15 minutes.

Nutrition Facts

Red Lentils with Vegetables and Brown Rice
CaloriesCalories
216 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
6g Per Serving
Cost Per ServingCost Per Serving
$0.85

Nutrition Facts

Calories 216
Total Fat 3.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 266 mg
Total Carbohydrate 37 g
Dietary Fiber 6 g
Sugars 4 g
Protein 10 g

Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat

 

This hearty, one-pot vegetarian meal is bursting with flavor and fiber.

Español

Nutrition Facts

Red Lentils with Vegetables and Brown Rice
CaloriesCalories
216 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
6g Per Serving
Cost Per ServingCost Per Serving
$0.85
×
Calories 216
Total Fat 3.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 266 mg
Total Carbohydrate 37 g
Dietary Fiber 6 g
Sugars 4 g
Protein 10 g

Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat

Ingredients

Servings   8   Serving Size   1 1/2 cups

  • 1 tablespoon canola, corn, or olive oil
  • 2 medium carrots, chopped
  • 1 teaspoon bottled minced garlic OR
  • 2 medium garlic cloves, minced
  • 4 cups water
  • 3 cups fat-free, low-sodium chicken or vegetable broth
  • 1 14.5-ounce can no-salt-added stewed tomatoes, undrained, large pieces coarsely chopped
  • 1 cup uncooked red lentils, sorted for stones and rinsed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups uncooked instant brown rice OR
  • 2 cups uncooked quinoa

Directions

Tip: Click on step to mark as complete.

  1. In a stockpot, heat the oil over medium-high heat. Cook the carrots and garlic for 2 minutes, stirring frequently.
  2. Stir in the remaining ingredients except the brown rice. Increase the heat to high. Bring to a boil.
  3. Reduce the heat and simmer, covered, for 30 minutes.
  4. Stir in the rice. Cook, covered, for 12 to 15 minutes.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.