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
480
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.

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.

Nutritional Facts

Total Fat
13g
20%
Sugar
5g
N/A
Saturated Fat
4g
21%
Cholesterol
17mg
6%
Protein
19g
39%
Carbs
73g
24%
Vitamin A
89µg
10%
Vitamin B12
0.3µg
5.3%
Vitamin B6
0.8mg
38.3%
Vitamin C
52mg
87%
Vitamin E
2mg
9%
Vitamin K
46µg
57%
Calcium
168mg
17%
Fiber
9g
35%
Folate (food)
282µg
N/A
Folate equivalent (total)
282µg
70%
Iron
5mg
28%
Magnesium
117mg
29%
Monounsaturated
6g
N/A
Niacin (B3)
4mg
21%
Phosphorus
360mg
51%
Polyunsaturated
2g
N/A
Potassium
729mg
21%
Riboflavin (B2)
0.4mg
21.7%
Sodium
1336mg
56%
Thiamin (B1)
0.7mg
46.2%
Zinc
3mg
23%

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