This lentil rice is a yet another healthier alternative to plain white rice, of which we have many (see our Quinoa Rice, Black Rice, and Millet Rice)! This one has the most protein of any previous recipes, with the addition of both red lentils and quinoa. But it still has a pleasant texture that you can enjoy with all your Chinese dishes.
Higher Protein, Lower Glycemic Index!
You’ll notice that this recipe still uses white rice. That is because so many of us enjoy white rice’s fluffy texture and mild fragrance. White rice is such a staple in Chinese households (especially among those with Southern Chinese roots. Northern Chinese enjoy more flour-based staple foods, like breads, buns, dumplings, and noodles).
When I first learned that refined starches like white rice can spike your blood sugar, I tried to move to more obvious alternatives like brown rice, which caused Sarah and Kaitlin (who were younger at the time and less health conscious) to grumble about how they didn’t like its texture.
These days, however, we have found a happy medium in recipes like our quinoa rice as well as this lentil rice. Rather than completely cutting out white rice, some of it gets replaced with high-protein alternatives that don’t spike your blood sugar as quickly.
Nowadays, these white rice alternatives have become the staple not just at Bill and my house, but also in Sarah and Kaitlin’s households.
Did You Know? Leftover Rice Has a Lower Glycemic Index!
Another fun fact is that rice that has been refrigerated overnight (in other words, leftover rice) actually has a lower glycemic index than freshly cooked rice!
In the cooling process, the starch in the rice actually starts to resist digestion in the small intestine and ferment in the large intestine, which then acts as a prebiotic (feeding good bacteria in the gut). This spikes your blood sugar less and improves gut health. That said, don’t keep cooked rice around too long—it will last 4-5 days in the fridge.
Adding Beans & Lentils to Rice
I’m not sure why it took me so long to add beans to my cooked rice. I’ve been adding beans to my porridge for years (adding them to my multigrain congee, for example). But I’d never done it with regular cooked rice.
I wanted to eat more assorted bean varieties, which got me thinking about Korean multigrain rice mixes that use beans. We eat rice multiple times a week, so it was an easy decision for me to make the change.
There aren’t too many beans in Chinese cuisines, besides soybeans, adzuki beans (i.e. red beans), and mung beans. Lentils are rarely seen. But I liked the idea of using lentils because they cook faster than beans, and they have a softer, milder texture that doesn’t interfere as much with the overall texture of the rice.
The key to cooking any legume with rice is to make sure the lentil or bean’s cooking time is the same as the rice. Pre-soaking the split red lentils for an hour or two will ensure they are soft once cooking is done. I chose split red lentils because they cook fast. But you can also use pre-cooked canned beans to try other types.
Cook this recipe the same way you cook your white rice. We use a rice cooker, but you can also do it in a pot.
Lentil Rice Recipe Instructions
Soak the split red lentils for 1 to 2 hours, then drain and add to your rice cooker along with the rice. If cooking in a pot on the stove, soak the white rice with the lentils before draining and adding to the pot.
Toast the quinoa in a dry pan over medium-high heat for 5 minutes, tossing frequently, or until it is a couple of shades darker and you start to hear a light crackling/popping sound. Don’t walk away from the pan, as the quinoa burns easily. Add the quinoa to the rice cooker or pot.
Tip!
Note that I’m using US cup measurements in this recipe, so measure out 1½ US standard cups of rice. If using the cup that came with your rice cooker, note that it is equivalent to US ¾ cup. So you will need two rice cooker cups of rice for this recipe.
If using a rice cooker, fill the water to the “3” line and turn the rice cooker on.
If cooking on the stovetop, add 3 cups of water to the pot. Partially cover the pot and bring it to a boil over medium-high heat. Immediately reduce the heat to low, cover tightly, and cook for about 15 minutes. Take a peek at the 12-minute mark to make sure the bottom of the pan isn’t burning. Then turn off the heat. Let the rice “rest” in its own heat for another 10 minutes to further absorb moisture.
Fluff the lentil rice with a rice paddle, and serve!
Optional adjustments: you can add olive oil, salt, and/or fresh garnishes like parsley or minced garlic once the rice is done.
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Recipe
Lentil Rice
Ingredients
- 1/2 cup dried split red lentils
- 1½ cups white rice
- 1/2 cup quinoa
- water
Instructions
- Soak the split red lentils for 1 to 2 hours, then drain and add to your rice cooker along with the rice. If cooking in a pot on the stove, soak the white rice with the lentils before draining and adding to the pot.
- Toast the quinoa in a dry pan over medium-high heat for 5 minutes, tossing frequently, or until it is a couple of shades darker and you start to hear a light crackling/popping sound. Don’t walk away from the pan, as the quinoa burns easily. Add the quinoa to the rice cooker or pot.
- If using a rice cooker, fill the water to the “3” line and turn the rice cooker on. If cooking on the stovetop, add 3 cups of water to the pot. Partially cover the pot and bring it to a boil over medium-high heat. Immediately reduce the heat to low, cover tightly, and cook for about 15 minutes. Take a peek at the 12-minute mark to make sure the bottom of the pan isn’t getting scorched. Then turn off the heat and let the rice “rest” in its own heat for another 10 minutes to further absorb moisture.
- Fluff the lentil rice with a rice paddle, and serve!
