Ingredients
Scale
Here’s what you’ll need to create this satisfying and flavourful Lentil and Rice Skillet:
- 1 tablespoon Olive Oil (or Avocado Oil): Used for sautéing the aromatics, forming the flavour base. Choose a good quality extra virgin olive oil for more flavour, or a neutral oil like avocado if preferred.
- 1 large Yellow Onion, finely chopped: Provides a sweet and savoury foundation when sautéed. About 1 ½ cups chopped.
- 3–4 cloves Garlic, minced: Adds pungent depth and aroma. Adjust amount based on your love for garlic!
- 1 cup Brown Rice, rinsed: The hearty grain base. Rinsing removes excess starch for fluffier results. Long-grain brown rice works best here.
- 1 cup Brown or Green Lentils, rinsed: The protein powerhouse. Choose brown or green lentils as they hold their shape well during cooking. Red or yellow lentils will become mushy. Rinsing removes any debris.
- 1 teaspoon Ground Cumin: Adds warm, earthy, and slightly smoky notes, characteristic of many hearty dishes.
- 1 teaspoon Smoked Paprika: Contributes a distinct smoky flavour and beautiful colour. Sweet paprika can be substituted if needed, but smoked is recommended.
- ½ teaspoon Ground Coriander: Offers a slightly sweet, citrusy, and earthy flavour that complements cumin beautifully.
- ¼ teaspoon Turmeric Powder (optional): Adds a warm, peppery flavour and a vibrant golden hue, plus potential health benefits.
- Pinch of Red Pepper Flakes (optional): For a gentle touch of heat. Adjust according to your spice preference.
- 1 (14.5 ounce / 400g) can Diced Tomatoes, undrained: Adds moisture, acidity, and tomato flavour that melds everything together. Fire-roasted diced tomatoes add extra depth.
- 4 cups Vegetable Broth (low sodium recommended): The cooking liquid for the rice and lentils. Using broth instead of water adds significant flavour. Low sodium allows better control over the final saltiness.
- 2 cups Fresh Spinach, loosely packed: Wilts down beautifully at the end, adding nutrients, colour, and freshness. Kale (stems removed, chopped) can also be used, but add it a few minutes earlier.
- Salt and Black Pepper to taste: Essential for seasoning and enhancing all the other flavours. Add gradually and taste towards the end.
- Fresh Parsley or Cilantro, chopped (for garnish): Adds a final burst of freshness and colour just before serving.
Instructions
Follow these steps for a perfectly cooked and delicious Lentil and Rice Skillet:
- Prepare the Aromatics: Heat the olive oil in a large, deep skillet or Dutch oven with a tight-fitting lid over medium heat. Once shimmering, add the chopped yellow onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Toast the Spices and Rice: Add the rinsed brown rice, ground cumin, smoked paprika, ground coriander, turmeric (if using), and red pepper flakes (if using) to the skillet. Stir constantly for about 1-2 minutes, allowing the rice to toast slightly and the spices to bloom their fragrance. This step significantly enhances the overall flavour profile.
- Combine Main Ingredients: Stir in the rinsed brown or green lentils. Pour in the undrained diced tomatoes and the vegetable broth. Stir everything together well, ensuring the rice and lentils are submerged in the liquid. Scrape the bottom of the pan to lift any browned bits (deglazing), which adds more flavour.
- Simmer: Bring the mixture to a boil over medium-high heat. Once boiling, immediately reduce the heat to low, cover the skillet tightly with the lid, and let it simmer gently.
- Cook Until Tender: Allow the mixture to simmer covered for 45-55 minutes, or until the brown rice and lentils are tender and most of the liquid has been absorbed. Avoid lifting the lid too often during the first 40 minutes, as this releases steam crucial for cooking the rice and lentils evenly. If after 45 minutes the rice/lentils are still firm or the mixture looks dry, add another ¼ to ½ cup of hot broth or water and continue simmering, covered, checking every 5 minutes.
- Wilt the Spinach: Once the rice and lentils are cooked through, remove the skillet from the heat. Scatter the fresh spinach over the top of the mixture. Place the lid back on the skillet and let it sit undisturbed for 5 minutes. The residual heat will wilt the spinach perfectly.
- Season and Fluff: Remove the lid. Gently stir the wilted spinach into the lentil and rice mixture. Taste the dish and season generously with salt and freshly ground black pepper according to your preference. Fluff the mixture gently with a fork, similar to how you would fluff plain rice.
- Serve: Garnish generously with chopped fresh parsley or cilantro just before serving. Serve hot directly from the skillet.
- Prep Time: 15 minutes
- Cook Time: 65 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 500
- Fiber: 20g
- Protein: 22g