Brown Rice Lentil Vegetables Recipe for Healthy Meals

If you’re searching for a wholesome, hearty meal that combines the earthy goodness of brown rice, the protein-packed punch of lentils, and a vibrant medley of vegetables, then this brown rice lentil vegetables recipe is just what your kitchen needs.

Perfect for busy weeknights or meal prepping for the week, this dish offers a balanced blend of flavors and textures that nourish both body and soul. Whether you’re a seasoned vegetarian, a vegan, or simply someone looking to eat healthier, this recipe is incredibly versatile and easy to customize.

Loaded with fiber, plant-based protein, and essential vitamins, the combination of brown rice and lentils forms a complete protein, making it a nutritious and satisfying option. The colorful vegetables not only add freshness and crunch but also boost the antioxidant content of the meal.

Plus, this recipe is budget-friendly, easy to prepare, and can be adapted with whatever veggies you have on hand.

Get ready to dive into a bowl of comfort and health that you can feel good about. And if you enjoy this recipe, be sure to check out other fantastic vegetarian dishes like A to Z Vegetarian Recipes for Every Meal and Occasion for more inspiration!

Why You’ll Love This Recipe

This brown rice lentil vegetables recipe is a celebration of wholesome ingredients coming together in perfect harmony. Here’s why it deserves a spot in your regular meal rotation:

• Nutritious and Filling: Brown rice and lentils provide complex carbohydrates and complete protein, keeping you energized and satisfied.
• Vegan and Gluten-Free: Perfect for those with dietary restrictions or anyone wanting a clean, plant-based meal.
• Easy to Customize: Swap in your favorite vegetables or spices to suit your taste or pantry availability.
• Great for Meal Prep: Stores well in the fridge and reheats beautifully, making it ideal for busy lifestyles.
• Flavor-Packed: Herbs, spices, and fresh vegetables create a delicious, layered flavor profile that never gets boring.

Ingredients

• 1 cup brown rice, rinsed
• 1 cup green or brown lentils, rinsed
• 2 ½ cups vegetable broth or water
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 bell pepper, diced (any color)
• 1 cup chopped zucchini
• 1 cup chopped spinach or kale
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon turmeric
• Salt and black pepper to taste
• Fresh parsley or cilantro for garnish
• Juice of half a lemon (optional)

Equipment

• Medium saucepan with lid
• Large skillet or sauté pan
• Cutting board and sharp knife
• Wooden spoon or spatula
• Measuring cups and spoons
• Colander or sieve for rinsing rice and lentils
• Serving bowls

Instructions

1. Cook the rice and lentils: In a medium saucepan, combine the rinsed brown rice and lentils with the vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes, or until both the rice and lentils are tender and the liquid is absorbed.
2. Prepare the vegetables: While the rice and lentils cook, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
3. Add garlic and spices: Stir in the minced garlic, cumin, smoked paprika, and turmeric. Cook for another 1-2 minutes until fragrant, stirring often to avoid burning.
4. Cook the vegetables: Add the diced carrot, bell pepper, and zucchini to the skillet. Cook for about 7-8 minutes, stirring occasionally, until the vegetables are tender but still retain some bite.
5. Add leafy greens: Stir in the chopped spinach or kale and cook for 2-3 minutes until wilted.
6. Combine rice, lentils, and vegetables: Once the rice and lentils are cooked, gently fluff them with a fork and transfer to the skillet with the vegetables. Mix everything together thoroughly and cook for another 2 minutes to allow the flavors to meld.
7. Season and finish: Taste and adjust seasoning with salt, black pepper, and lemon juice if using. Garnish with fresh parsley or cilantro before serving.

Tips & Variations

For an extra flavor boost, try adding a splash of soy sauce or tamari when combining the rice and vegetables. You can also toss in some toasted nuts or seeds for crunch and added nutrients.

• Vegetable swaps: Use whatever veggies you have—peas, corn, mushrooms, or sweet potatoes all work wonderfully.
• Spice it up: Add a pinch of cayenne or chili powder for a kick. Check out this Chilli Powder Recipe Vegan: Easy Homemade Spice Blend for a custom spice mix.
• Make it a one-pot meal: Cook the rice and lentils in a large pot, then sauté the veggies in the same pot after they’ve cooked for less washing up.
• Protein boost: Add cubed tofu or tempeh for extra protein if you’re not strictly vegan or want more substance.
• Use a pressure cooker: Cut down cooking time by preparing the rice and lentils in an Instant Pot or pressure cooker. See Best Vegetarian Pressure Cooker Recipe Book for Easy Meals for tips.

Nutrition Facts

Serving Suggestions

This brown rice lentil vegetable bowl shines on its own as a satisfying main course, but here are some ideas to elevate your meal:

• With a side of fresh salad: A crisp cucumber and tomato salad with lemon vinaigrette adds refreshing contrast.
• Top with avocado slices: Creamy avocado balances the earthy flavors and adds healthy fats.
• Drizzle tahini sauce: A nutty tahini drizzle complements the spices beautifully.
• Serve with warm flatbread or pita: Great for scooping and making the meal more interactive.
• Add a dollop of plain yogurt or vegan cashew cream: For creaminess and tang.

Conclusion

This brown rice lentil vegetables recipe is a true kitchen staple that combines simplicity, nutrition, and flavor effortlessly. It’s a versatile dish that adapts to seasonal vegetables and your personal spice preferences, making it a year-round favorite.

Beyond being delicious, it’s a power-packed meal that supports a healthy lifestyle with its balanced macronutrients and fiber content.

Whether you’re cooking for yourself, your family, or prepping meals ahead, this recipe is sure to satisfy. It’s an excellent introduction to cooking with whole grains and legumes if you’re new to vegetarian or vegan cooking.

Plus, it pairs wonderfully with many other dishes — you might enjoy checking out recipes like Ancient Grains Vegetarian Recipes for Healthy Delicious Meals or Cheap Vegetarian Recipes For Families Everyone Will Love for more wholesome inspiration.

So, gather your ingredients and get ready to enjoy a bowl of comfort that’s both tasty and nourishing. Happy cooking!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Brown Rice Lentil Vegetables Recipe”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A wholesome and nutritious dish combining brown rice, lentils, and fresh vegetables. Perfect for a healthy and filling meal.”, “prepTime”: “PT15M”, “cookTime”: “PT40M”, “totalTime”: “PT55M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup brown rice”, “1 cup green or brown lentils”, “1 tablespoon olive oil”, “1 medium onion, diced”, “2 cloves garlic, minced”, “1 medium carrot, diced”, “1 bell pepper, diced”, “1 cup spinach, chopped”, “2 1/2 cups vegetable broth”, “1 teaspoon ground cumin”, “1/2 teaspoon turmeric”, “Salt and pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Rinse brown rice and lentils under cold water.”}, {“@type”: “HowToStep”, “text”: “Heat olive oil in a large pot over medium heat.”}, {“@type”: “HowToStep”, “text”: “Saut\u00e9 onion and garlic until translucent.”}, {“@type”: “HowToStep”, “text”: “Add carrot and bell pepper; cook for 5 minutes.”}, {“@type”: “HowToStep”, “text”: “Stir in rice, lentils, cumin, and turmeric.”}, {“@type”: “HowToStep”, “text”: “Pour in vegetable broth and bring to a boil.”}, {“@type”: “HowToStep”, “text”: “Reduce heat, cover, and simmer for 35 minutes until rice and lentils are tender.”}, {“@type”: “HowToStep”, “text”: “Stir in chopped spinach and cook for 2 more minutes.”}, {“@type”: “HowToStep”, “text”: “Season with salt and pepper to taste.”}, {“@type”: “HowToStep”, “text”: “Serve warm.”}], “nutrition”: {“calories”: “350 kcal”, “proteinContent”: “18 g”, “fatContent”: “5 g”, “carbohydrateContent”: “60 g”}}