3.6
5 ratings

Lentils with Brown Rice and Feta

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

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
Servings4
Calories Per Serving480
Total Fat13g20%
Sugar5gN/A
Saturated4g21%
Cholesterol17mg6%
Protein19g39%
Carbs73g24%
Vitamin A89µg10%
Vitamin B120.3µg5.3%
Vitamin B60.8mg38.3%
Vitamin C52mg87%
Vitamin E2mg9%
Vitamin K46µg57%
Calcium168mg17%
Fiber9g35%
Folate (food)282µgN/A
Folate equivalent (total)282µg70%
Iron5mg28%
Magnesium117mg29%
Monounsaturated6gN/A
Niacin (B3)4mg21%
Phosphorus360mg51%
Polyunsaturated2gN/A
Potassium729mg21%
Riboflavin (B2)0.4mg21.7%
Sodium1336mg56%
Thiamin (B1)0.7mg46.2%
Zinc3mg23%