This savory lentil and rice combination is a complete protein meal, meaning that the nutritive properties of rice make up for the slight protein deficiencies in lentils and form a complete protein chain. Bell peppers add vitamin A, which helps your body to absorb more iron from the lentils.
In addition to being a complete protein meal, Savory Lentils and Rice is a naturally gluten free recipe and is dairy free, eliminating the need for costly substitutions to fit dietary needs. It is also a diabetic friendly recipe in that lentils help control blood sugar. Using brown rice instead of white rice will further this effect.
Just as importantly, Savory Lentils and Rice is so flavorful that your whole family will love it. It’s kid friendly too, they will never suspect that they are eating so healthy.
Savory Lentils and Rice
Prep: 25 minutes
Cook: 25 minutes
- 2 Tbs. olive oil
- 3/4 c. chopped onion
- 3/4 c. finely chopped carrot
- 1/2 c. chopped bell peppers (red, green, yellow or a combination of all)
- 1 clove minced garlic
- 1 Tbs. dried parsley
- 1 tsp. dried sage
- 1 c. slow cooking rice
- 3 c. gluten free chicken broth
- 3 c. gluten free beef broth
- 1 c. lentils, rinsed and sorted
Directions:
- Cook onion, carrot and peppers on medium heat in large skillet until onions are golden. Add garlic and cook for one more minute.
- Add parsley sage and rice. Stir to combine.
- Stir in broth. Bring to a boil, stirring occasionally.
- Add lentils.
- Cover, reduce heat to low and let sit for 20-25 minutes. Fluff with fork and serve.
Serves 6
Savory Lentils and Rice is a gluten free recipe that is dairy free and diabetic friendly. It can be made vegetarian by substituting six cups of water for the beef and chicken broth and adding one teaspoon of salt.
Even More Kid Friendly
- 2 Tbs. olive oil
- 1 c. fine gluten free bread or corn flake crumbs
Directions:
- Prepare Savory Lentils and Rice as directed above, reducing liquid by 1/4 cup. Allow to cool slightly and become sticky.
- Mash Savory Lentils and Rice with a potato masher or food processor.
- Scoop by 1/2 cupfuls and form into patties.
- Lightly coat patties in gluten free crumbs.
- Preheat olive oil in large skillet.
- Place patties carefully in oil and cook one to two minutes on each side, or until golden brown.
- Serve hot on a gluten free roll, hamburger style. Great with french fries!
Makes about 12 patties
For another gluten free recipe that is dairy free and diabetic friendly, try Comforting Lentil Soup.
 |
