EWWK: Brown Rice with Lentils


2 cups low-sodium vegetable broth or water
1 cup long-grain brown rice
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
2 bay leaves
1 (15-ounce) can brown lentils, rinsed and drained
¼ teaspoon salt
¼ teaspoon freshly ground black pepper


In a medium pot over high heat, bring the broth to a boil. Stir in the brown rice and reduce the heat to medium-low. Cover and simmer, stirring occasionally, until the rice is tender, about 40 minutes. Drain away excess water. Transfer the rice to a large bowl, fluff with a fork, and allow to cool slightly.

In a medium saucepan over medium heat, heat the oil until it shimmers. Add the onion, garlic, and bay leaves and cook until the onion is translucent about 3 minutes. Add the lentils and cook until heated through, about 5 minutes. Set the saucepan aside and allow to slightly cool. Remove and discard bay leaves.

Stir the onion-lentil mixture into the rice and toss to combine. Sprinkle with the salt and pepper and stir to incorporate.


Yield: 4 Servings
Nutrition Breakdown: Calories 594, Fat 26g (saturated fat 4g), Sodium 757mg, Fiber 10g, Carbohydrate 57g, Protein 37g.
Diabetes Exchange Values: 1 Vegetable, 3 Starches, 4 Lean Meats, 2 Fats