Rice, Lentil, and Spinach Pilaf Recipe
Overview:
This vibrant, hearty Rice, Lentil, and Spinach Pilaf is a nutritional powerhouse, packed with plant-based protein, fiber, and a variety of essential vitamins. Inspired by Dean Ornish’s philosophy of healthy, heart-healthy eating, this vegan recipe is cholesterol-free, full of flavor, and incredibly versatile. You can serve it as a wholesome main dish, or pair it with other meals as a nutritious side. For extra color and texture, feel free to add cubed cooked butternut squash or carrots, transforming this dish into something even more delightful.
Recipe Category:
Spinach, Vegan, Healthy, Comfort Food, Savory, One-Pot
Keywords:
Rice, Lentil, Greens, Beans, Vegetable, Vegan, Free Of Cholesterol, Brunch, Quick & Easy (< 60 Mins)
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Green lentils | 1/2 cup | A great source of plant-based protein and fiber. |
| Basmati rice | 1 cup | Long-grain rice with a nutty aroma and texture. |
| Water | 2 cups | For cooking the rice and lentils. |
| Onion | 1 medium, chopped | Adds savory depth to the pilaf. |
| Garlic | 2 cloves, minced | Adds a rich, aromatic flavor. |
| Celery | 2 stalks, chopped | For crunch and freshness. |
| Ground cumin | 1 tsp | Warm, earthy spice that complements the lentils. |
| Ground cinnamon | 1/2 tsp | Sweet and slightly spicy, it pairs perfectly with cumin. |
| Lemon zest | Zest of 1 lemon | Adds a fresh, citrusy brightness to the dish. |
| Tomatoes (optional) | 1 large, chopped | Adds juiciness and color. Optional for extra flavor. |
| Fresh spinach | 4 cups (packed) | Fresh, vibrant greens that wilt perfectly into the dish. |
| Salt | 1/2 tsp | To taste, balances the flavors. |
| Black pepper | 1/4 tsp | For seasoning and a slight kick. |
Nutritional Information (Per Serving):
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 298.4 kcal | – |
| Total Fat | 2.1 g | 3% |
| Saturated Fat | 0.4 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 66.5 mg | 3% |
| Total Carbohydrates | 59.2 g | 20% |
| Dietary Fiber | 11.3 g | 45% |
| Sugars | 4.1 g | – |
| Protein | 11.8 g | 24% |
*Based on a 2,000-calorie diet.
Preparation Time:
| Step | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 50 minutes |
| Total Time | 1 hour |
Instructions:
-
Cook the Lentils:
- Begin by placing the green lentils in a medium saucepan. Cover them with cold water, ensuring they are submerged by at least 1-2 inches.
- Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pan, and let the lentils simmer gently for 25 to 40 minutes, or until they are tender but still hold their shape. You want them soft but not mushy.
- Once cooked, drain any excess water from the lentils and set them aside.
-
Prepare the Rice:
- While the lentils are cooking, place the basmati rice and 2 cups of water in a separate saucepan.
- Bring the water to a boil over high heat. Once boiling, lower the heat to a simmer, cover the pot, and cook the rice for about 20 minutes, or until the water is fully absorbed and the rice is tender.
- After cooking, remove the rice from the heat, keep it covered, and set it aside to allow it to steam for a few minutes.
-
Sauté the Vegetables:
- In a large sauté pan or Dutch oven, bring the vegetable stock (or water if you prefer) to a boil. Add the chopped onions and reduce the heat to medium-low. Simmer the onions for about 10 minutes until they become soft and translucent, releasing their natural sweetness.
- Add the minced garlic, chopped celery, ground cumin, and cinnamon to the pan. Stir and cook for an additional 5 minutes, allowing the spices to toast slightly and release their full flavor.
- If you are adding tomatoes, stir them in now, and cook for 3-4 more minutes until they soften and break down slightly.
-
Combine Lentils, Greens, and Rice:
- Add the cooked lentils to the vegetable mixture in the pan. Stir everything together, ensuring that the lentils are well-coated with the spices and vegetables.
- Add the lemon zest and fresh spinach to the pan. Stir continuously until the spinach wilts down and becomes tender, which should take about 2-3 minutes.
- Next, gently fold the cooked rice into the lentil and spinach mixture, ensuring that all components are well combined. The rice should absorb some of the flavor from the spices and vegetables, making the pilaf even more delicious.
-
Season and Serve:
- Season the pilaf with salt and freshly ground black pepper to taste. Give it one last stir to ensure everything is well seasoned.
- This dish can be served immediately or made ahead of time. If preparing in advance, transfer the pilaf to a baking dish, cover it with aluminum foil, and reheat it in the oven at 350°F (175°C) for 15-20 minutes before serving.
Tips for a Perfect Pilaf:
- Optional Add-ins: For more texture and sweetness, add cubed, roasted butternut squash or carrots to the pilaf. Their sweetness balances the earthiness of the lentils and complements the spices beautifully.
- Make Ahead: This dish can be prepared in advance and stored in the fridge for up to 3 days. The flavors only improve as it sits!
- Variation: Add some toasted nuts, such as almonds or cashews, to give the pilaf an extra crunch and a touch of richness.
Serving Suggestions:
This Rice, Lentil, and Spinach Pilaf is a versatile dish that can be enjoyed on its own as a fulfilling meal or served alongside other dishes. It pairs beautifully with grilled vegetables, roasted chicken, or a tangy cucumber salad. For a heartier option, serve it with a side of roasted butternut squash or sautéed mushrooms to elevate the meal even more.
Why You’ll Love This Recipe:
- Healthy & Nutrient-Rich: Packed with fiber, protein, and antioxidants, this pilaf provides a healthy boost to your diet. It’s a perfect option for anyone looking to eat more plant-based meals without sacrificing flavor or satisfaction.
- Quick & Easy: With a total cook time of just one hour, this dish comes together quickly, making it ideal for busy weeknights or meal prep.
- Customizable: Easily adaptable to include other veggies, grains, or proteins, depending on what you have on hand or your personal preferences.
Conclusion:
This Rice, Lentil, and Spinach Pilaf is a delicious and wholesome dish that can be enjoyed by vegans and non-vegans alike. Whether you choose to serve it as a main course or a side dish, it’s guaranteed to impress with its vibrant flavors, hearty texture, and nourishing ingredients. Enjoy the goodness of plant-based nutrition in every bite, and feel good knowing you’re eating a meal that’s both healthy and satisfying.
Enjoy preparing this recipe, and don’t forget to share your experience with us at Love With Recipes! We’d love to hear how you made this dish your own.
