Simple Lebanese Lentils & Rice
One of the things I love most about plant-based eating is that it can be centered around some of the world’s most inexpensive and readily available foods. We often see examples of more affluent countries and communities being the ones that also have the most chronic disease. I love this, because it means that better health can be made available through education and awareness and doesn’t have to be something reserved for the wealthy.
It was such an honor to host Dr. Mary Wilde on my most recent podcast. Dr. Mary is a mother of 8 sons AND a pediatrician specializing in behavioral health. She shared so many good insights on realistic lifestyle strategies we can use to help our children increase their resilience in our ever-more challenging world. She also shared this super simple and inexpensive recipe that is a favorite at her house!
With just 5 of your most basic ingredients, this is a perfect go-to recipe when your troops are hungry and the fridge is looking bare!
It’s essentially onions caramelized in olive oil, then the onions are allowed to rest with the lentils and rice so the flavors can marry. I am always amazed at the flavor that can be produced in such simple foods!
Can You Make This Oil Free?
I knew some of you would want to know, so I tried it. You can absolutely caramelize onions sans oil. They turn out browned, sweet and packed with flavor. Obviously your finished product will be a bit different than the original recipe, but still delicious, especially if you are already accustomed to oil-free dishes. I recommend using a non-toxic, nonstick pan (I have this one) and 2-4 times the amount of onions to make sure you have plenty of moisture and flavor. And being generous with your onions is not a bad idea, as they have a wide variety of health benefits, such as supporting the cardiovascular system. Just be sure to chop them 10 minutes before you cook them to gain the full benefit.
I hope you enjoy this deliciously simple recipe along with all the wisdom Mary had to share!
| Prep Time | 5 minutes |
| Cook Time | 20 minutes |
| Passive Time | 40 minutes |
| Servings |
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- 2 cups dry rice
- 2 cups dry lentils
- 1 large onion chopped or 2 medium
- 1 cup olive oil
- salt & pepper to taste (Mary uses 2-3 tsp salt for this many servings)
Ingredients
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- While preparing rice and lentils according to package directions, allow onions to cook in the oil on medium heat around 20 minutes or until soft and golden.
- Pour oil and onions over cooked rice and lentils, add salt & pepper, & stir together. Cover for 20 minutes so the flavor can soak into the rice.
- Serve alone or with warm flatbread. Enjoy!
It seems like a lot of onion, oil & salt, but it's distributed among many servings and makes the lentils & rice taste so good.
To caramelize onions without oil, simmer over medium with about 3 TBSP water. Cover and stir every 5 minutes for 30-40 minutes until nicely browned. For more details on how to caramelize onions without oil, check out this post.