Spiced and Healthy Red Lentil Rice Recipe

Red Lentil Rice

Lentils of all sizes, shapes, flavors, and textures sit in my pantry. Being a vegetarian, it's needless to say, Lentils do form a large part of our day to day diet. This red lentils and rice recipe calls for a fragrant blend of seasonings and herbs. Garam masala is an Indian blend of dry-roasted, ground spices that includes up to a dozen different flavors ranging from turmeric to coriander leaves to red chili powder; it can be found with other spices in many large supermarkets or specialty food shops.

Red Lentil Rice Recipe


⇔2 cups cooked rice
⇔½ cup whole red lentil
⇔1 onion, chopped
⇔½ cup potato, peeled and chopped
⇔1 tsp red chili powder
⇔1 tsp garam masala
⇔½ tsp turmeric powder
⇔Salt to taste
⇔2 tbsp oil
⇔Fresh coriander leaves


Clean, wash and soak the red lentil in enough water for at least 1 to 2 hours and then drain them. Add water and pressure cook the masoor for 2 whistle. (do not overcook)

Heat oil in a pan, add onion and sauté till they turn soft and tender. Add potatoes and garlic saute it for about 5 minutes. Add red chili powder, turmeric powder, garam masala, and salt. Mix well.

Now add the cooked rice and cooked masoor to it and mix well. Garnish with fresh coriander leaves and lemon.

Let’s look at the health benefits of lentils.

Blood sugar regulation:

Lentils are great for regulating a healthy blood glucose level. A randomized clinical trial published in the Diabetes Research and Clinical Practice journal showed that participants who had an increased amount of soluble fiber (lentils are rich in soluble fiber) had improved glucose levels.

Energy boosters:

Because lentils are good at regulating blood sugar, they prevent blood sugar spikes and energy crashes, maintaining slow burning energy throughout the day. Iron deficiency is a major factor for fatigue and low energy. Lentils are an excellent source of iron, providing 6.6mg per cup, which is 37% of the recommended daily value.

Fiber champions:

Lentils are champions when it comes to dietary fiber, which is essential for overall optimal health. The great thing about the fiber in lentils is that they have both soluble and insoluble fiber. Soluble fiber turns into a gel-like substance in the body, binds with bile and cholesterol, and transports it out of the body. Insoluble fiber helps prevent constipation and moves waste out of the body. One cup of lentils provides an impressive 15.6g of dietary fiber, which is 63% of the recommended daily value.

Heart health:

Lentils are favorites when it comes to heart health. A large-scale study with participants from U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece, and Japan was conducted for 25 years on the benefits of food patterns and the risk of death from heart disease.

The study showed that those who ate legumes over the course of the study had an impressive 82% reduction in the risk of mortality from heart disease. Another study published in the journal Stroke showed that those who ate foods with high amounts of fiber (such as lentils) had a significant reduction in the risk for coronary heart disease, cardiovascular disease, and stroke.


We usually turn to meat when we need protein, but lentils are actually very rich in protein. They are a great alternative to meat because they provide health benefits that meat cannot. One cup of lentils provides 17.9g of protein, which is 36% of the recommended daily value.

According to the Center for Disease Control and Prevention: “Proteins are part of every cell, tissue, and organ in our bodies, these body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.”

Weight loss:

Lentils are fairly low in calories, with 116 for every 100 grams as compared to steak, which contains double the amount in every 100 grams. They are also very low in fat. All of these factors combined with the high dietary fiber levels make lentils a great food for a weight loss diet.
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