• 1 cup green or brown lentils
  • 3 tablespoons canola or olive oil
  • 2 medium yellow onions, chopped
  • 1 cup rice
  • 2 1/2 cups water
  • 1 teaspoon salt
  • Pepper to taste
  • 1/8 teaspoon coriander seed
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground cinnamon, optional
  • 1 bay leaf
  • 1 cup non-fat plain yogurt, optional


  1. Rinse lentils.  If possible, soak in warm water for at least 2 hours.  Drain and set aside.  If you don’t soak the lentils, they may need more water and take longer to cook.
  2. Heat oil in a large saucepan over medium-high heat.  Add the onions and sauté until golden brown about 10-15 minutes.  Set aside 1 cup of the sautéed onions for garnish.  Add the rice to the onions and sauté until well coated with oil, about 1 minute.
  3. Add lentils, water, salt, pepper, spices, and bay leaf.  Bring to a boil, reduce heat and cook covered over low heat for 20 minutes.
  4. Remove from heat and let stand covered for 5 minutes.  Remove bay leaf.  Fluff lentils with a fork.  Garnish with non-fat plain yogurt if desired.  Be sure to taste for seasoning.
Amount of servings Serving Size Calories Fat Protein Carbohydrate
6   1 cup   327 8 g   13 g         50 g

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