Lentils with Brown Rice and Feta

Lentils with Brown Rice and Feta
Martha Pesa

Martha Pesa from A Family Feast shares her recipe for healhty brown rice mixed with lentils, sweet peppers, zucchini, and feta cheese.

Click here to see 12 Fresh and New Rice Recipes

4
Servings
725
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Cup brown rice
  • 2 Cups vegetable stock
  • 1/2 Cup crumbled feta cheese
  • 1 Cup brown lentils
  • 1 bay leaf
  • 4 Cups water
  • 4 scallions, both white and green parts thinly sliced
  • 1 red pepper, diced
  • 1 zucchini, diced
  • 2 Tablespoons extra virgin olive oil
  • 2 Tablespoons red wine vinegar
  • 1/2 Teaspoon thyme
  • Salt and pepper, to taste

Directions

In a large saucepan, combine brown rice and either stock or water. Cook rice according to package directions.

While rice is cooking, prepare lentils as follows: In a medium saucepan, combine the lentils, bay leaf and 4 cups of water. Cover and bring to a boil. Reduce heat and gently boil uncovered for 15 minutes or until the lentils are tender but still have a bite.

Drain the lentils and discard the bay leaf. Transfer to a large bowl. Add the cooked rice, scallions, red pepper, zucchini, feta, oil, vinegar, thyme, salt and pepper and combine with a large spoon.

Nutritional Facts

Total Fat
20g
29%
Sugar
5g
6%
Saturated Fat
12g
50%
Cholesterol
28mg
9%
Carbohydrate, by difference
118g
91%
Protein
18g
39%
Vitamin A, RAE
292µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
13µg
14%
Calcium, Ca
362mg
36%
Choline, total
46mg
11%
Copper, Cu
1mg
0%
Fiber, total dietary
10g
40%
Folate, total
116µg
29%
Iron, Fe
38mg
100%
Magnesium, Mg
138mg
43%
Manganese, Mn
3mg
100%
Niacin
18mg
100%
Pantothenic acid
1mg
20%
Phosphorus, P
556mg
79%
Riboflavin
1mg
91%
Selenium, Se
38µg
69%
Sodium, Na
576mg
38%
Thiamin
1mg
91%
Water
192g
7%
Zinc, Zn
4mg
50%

Lentil Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Lentil Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.