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Lentil Rice Meal Prep

Discover the life-changing benefits of Lentil Rice Meal Prep. Save time, money, and boost nutrition with this simple yet powerful meal prep idea.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup dried brown or green lentils
  • 1 cup brown rice
  • 4 cups vegetable broth
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • 0.5 teaspoon paprika
  • 0.5 teaspoon turmeric
  • to taste salt and black pepper

Equipment

  • Large skillet
  • Large pot for boiling rice
  • Measuring cups
  • Cutting board and knife
  • Glass containers with tight-fitting lids

Method
 

  1. Rinse lentils thoroughly under cold water to remove debris.
  2. Pour lentils into a medium pot with 3 cups of vegetable broth.
  3. Bring to a boil over high heat, then reduce to a gentle simmer.
  4. In a separate pot, cook the rice using a 2-to-1 ratio of liquid to rice.
  5. While lentils simmer, heat olive oil in a large skillet over medium heat.
  6. Cook diced onion in the skillet until soft and translucent (about 5 minutes).
  7. Add minced garlic to the skillet and cook for another minute.
  8. Add seasonings to the onion and garlic mixture, toasting for 30 seconds.
  9. Once the lentils are tender, drain any excess liquid.
  10. Combine the cooked lentils and rice in the skillet with the seasoned onion and garlic mixture.
  11. Stir over low heat for a couple of minutes to blend flavors.
  12. Let the mixture cool for about 15 minutes before portioning.

Nutrition

Calories: 350kcalCarbohydrates: 60gProtein: 20gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 700mgFiber: 15gSugar: 2gVitamin A: 2IUVitamin C: 5mgCalcium: 6mgIron: 20mg

Notes

Feel free to switch up the seasonings based on your preference (e.g., Mediterranean or Indian flavors). Store in airtight glass containers for up to 4-5 days in the refrigerator, or freeze for up to 3 months. Reheat with a splash of water or broth to maintain moisture. Add fresh vegetables or protein toppings when serving to enhance flavor and nutrition.
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