My Lentils and Rice with Curry Yogurt is a protein-packed vegetarian meal that you can enjoy for lunch or dinner. It’s a great way to use leftover rice, and it can be made with whatever kind of beans you have on hand. The curry yogurt adds protein and tons of flavor to this filling and cozy plant-based meal.
Beans and rice are a staple in my diet, so I thought mixing it up and using lentils instead of black beans would be fun. This recipe is loosely inspired by Mujadara, a popular Middle Eastern dish made with rice, lentils, caramelized onions, and yogurt. It’s a high-protein vegetarian meal with tons of flavor and different textures. My cozy lentils and rice will leave your body feeling satiated and happy.
Why You’ll Love This Easy, Protein-Packed Meal
- It’s packed with flavor – This easy meal doesn’t skimp on flavor. The rice and lentils are cooked with garlic, onion, and a few seasonings, while the creamy yogurt is mixed with curry powder, cilantro, and lemon juice.
- It’s easy to make – I used pre-cooked lentils and microwavable rice (both from Trader Joe’s) for this recipe, so it came together quickly. Of course, you can cook your own lentils and rice, but shortcuts like this can be helpful sometimes.
- It will fill you up – Rice and beans make the perfect protein combination, which means eating the two together gives your body all the essential amino acids.
Why Your Body Will Love This Lentil Recipe
- Digestion – Lentils are high in fiber and protein, filling you up and keeping you feeling full for a long period. The plant-based lentil protein also helps the body build and maintain muscle, bones, and skin. The fiber in lentils aids in keeping our digestive systems running smoothly so we don’t get constipated.
- Antioxidants – Lentils are high in antioxidants. Antioxidants protect our bodies from damage caused by free radicals and unstable molecules that can increase disease risk.
Lentil and Rice Stir Fry Recipe Ingredients
- Rice – I used white rice, but any kind of rice or other grain will work great in this recipe. I try to always have some frozen rice on hand for quick meals like this one, but freshly cooked rice is also great.
- Lentils – I took a shortcut and used pre-cooked lentils that I bought at the grocery store. I love lentils, but they can take a while to cook, and somehow, mine often come out mushy. They also sell canned lentils in the canned bean section, but I prefer the boxed ones in the refrigerated section of Trader Joe’s.
- Yogurt – I like plain non-fat Greek yogurt because it’s tangy, thick, creamy, and packed with protein. However, any kind of yogurt will work, including a dairy-free yogurt substitute.
- Toppings – You can top your lentils and rice with anything you like. I usually use toasted walnuts for crunch, dried cranberries and/or pomegranate, fresh cilantro, and diced cucumber. A big squeeze of fresh lemon juice would also be a nice addition.
How To Make Rice and Lentil Stir Fry
- Heat a large pan over medium heat and add 1 Tablespoon of extra virgin olive oil and the diced onion. Stir together and cook until the onion is softened and starting to brown—this will add even more flavor—3-4 minutes. Next, add the butter, minced garlic, cumin, paprika, smoked paprika, salt, and pepper. Mix everything together and cook until the garlic is fragrant, about 1 minute.
- Next, add the cooked rice and lentils and stir everything together until the rice and lentils are coated with the oil and spices. I like to cook for about 5-10 more minutes until the rice and lentils get slightly crispy. You can use your spatula to press them down and then let them cook for about 2-3 minutes before stirring and then repeating. Season with extra salt and pepper, if needed.
- The yogurt sauce can be made up to three days in advance. Add yogurt to a medium-sized bowl, and then add the curry powder, chopped cilantro, fresh lemon juice, and salt. Mix together well, adjust flavors as needed, and refrigerate for up to five days.
- Serve lentils and rice by spreading half the yogurt mixture on a plate or bowl. Next, add half the rice and lentils, and top with your favorite toppings. Make sure to get a bite of the yogurt, and enjoy!
Recipe Frequently Asked Questions
- This recipe is already gluten-free.
- Make this recipe vegan by using a vegan yogurt substitute.
- Can the lentils be substituted? Yes, you can use any other type of legume or bean.
- Can white rice be substituted? Yes, you can use brown rice, wild rice, quinoa, or any other grain of choice. Cauliflower rice would also work great.
- How many servings does this recipe make? It makes two large servings or three medium servings.
- How long do leftovers last? If stored in an airtight container in the refrigerator, they should last 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Delicious Vegetarian Lentil Recipes?
Curry Lentil Wraps with Roasted Sweet Potato
Lentil and Roasted Carrot Salad
BBQ Shepherds Pie with Chickpeas and Lentils
Quick and Easy Vegetarian Lentil Soup
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Lentils and Rice with Curry Yogurt
- Total Time: 30 minutes
- Yield: 2 1x
- Diet: Vegetarian
Description
My Lentils and Rice with Curry Yogurt is a protein packed, vegetarian meal, that you can enjoy for lunch or dinner. It’s a great way to use leftover rice and can be made with whatever kind of beans you have on hand. The curry yogurt adds protein and tons of flavor to this filling and cozy plant based meal.
Ingredients
Scale
- 1 tablespoon extra virgin olive oil, or oil of choice
- 1/2 medium sized yellow onion, diced
- 2–3 cloves garlic, minced
- 1 1/2 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon salt, plus more to taste
- 1/2 tablespoon butter
- 2 cups cooked rice
- 2 cups cooked brown lentils
- Optional toppings: toasted walnuts, dried cranberries, pomegranate seeds, chopped cilantro, diced cucumber, fresh lemon juice
Yogurt Sauce
- 1 cup plain, non-fat Greek yogurt
- 1 tablespoon fresh chopped cilantro, plus more for garnish
- 1/2 teaspoon yellow curry powder, or more if desired
- 1/4 teaspoon garlic powder, or 1 clove minced garlic
- Fresh lemon juice, to taste (I used about 1 tablespoon)
- Salt, to taste
Instructions
- Heat a large pan over medium heat and add in 1 tablespoon of extra virgin olive oil and the diced onion. Stir together and cook until onion is softened and starting to brown, this will add even extra flavor, 3-4 minutes. Next, add in the butter, minced garlic, cumin, paprika, smoked paprika, salt and pepper. Mix everything together well and let cook until garlic is fragrant, about 1 minute.
- Next, add in the cooked rice and lentils and stir everything together, until rice and lentils are coated with the oil and spices. I like to cook for about 5-10 more minutes, until the rice and lentils get a little bit crispy. You can use your spatula to press them down and then let cook for about 2-3 minutes before stirring and then repeat. Season with extra salt and pepper, if needed.
- The yogurt sauce can be made up to 3 days in advance. Add yogurt to a medium sized bowl and then add in the curry powder, chopped cilantro, fresh lemon juice and salt. Mix together well, adjust flavors as needed, and refrigerate for up to 5 days.
- Serve lentils and rice by spreading half of the yogurt mixture down on a plate, or bowl. Next, add on half of the rice and lentils and then top with your favorite toppings. Make sure to get a bite with the yogurt and enjoy!
Notes
This recipe makes 2 large sized servings, or about 3 medium servings.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Vegetarian
- Method: Stovetop
- Cuisine: American
What is an alternative for the cilantro? Thanks.
Hi Laurie, you can use parsley or any other fresh herb you like. I hope that helps!