Lentils and Rice – Oil Free!

Rice and lentils - oil free!

A comforting and nourishing high protein dish.



1 1/4 cups COOKED brown rice

1 large yellow onion, peeled and diced

3 sticks celery, large diced

3 carrots, peeled and chopped

1/4 cup vegetable broth

1/2 teaspoon kosher salt

1 /2 teaspoon freshly ground black pepper

1 teaspoon ground cumin

1 teaspoon turmeric

1/4 teaspoon fennel seeds

1/4 teaspoon ground coriander

1 1/2 cups green lentils, rinsed

1, 26 oz box of chopped tomatoes

1 sprig fresh rosemary

1 cup chopped fresh parsley

1 cup vegetable broth

1 container of cremini mushrooms, roughly chopped

Zest and juice of 1 lemon

More lemon and fresh parsley for garnish


  1. Place the onion, celery and carrot in a large pan or Dutch Oven, add 1/4 cup of vegetable broth and “saute” for about 5 minutes, stirring to combine.
  2. Add the salt, pepper, cumin, turmeric, fennel seeds and coriander. Stir well.
  3. Pour in the lentils and stir to combine.
  4. Add the tomatoes, rosemary, parsley and vegetable broth.
  5. Bring to the boil turn down to a simmer and partially cover the pot.
  6. Allow to simmer for approximately 20 minutes, then add the mushrooms, cook for a further 10 minutes or until the lentils and vegetables are tender.
  7. Remove from heat. Add the cooked rice, lemon juice and zest.
  8. Taste and add more seasoning, fresh parsley, lemon juice as desired.