Rice and Lentil Pilaf



Serving size

2 cups
45 Minutes

This recipe can easily be multiplied and keeps well in the refrigerator. Reheat gently.

Rice and Lentil Pilaf


1 quart Water
1/4 cup Black Lentils (Urad Dal)
1 1/2 cup Water
1/4 cup Brown rice
1 tsp. Sesame oil
1 small White onions (diced)
1 small Zucchini (4 ounce) (cut into large dice)
1/4 tsp. Salt
1 to taste Black pepper
1/2 tsp., leaves Dried oregano


Place the water in a large stock pot over high heat.

Add the lentils and cook over a moderate boil for about 25 minutes.

Check the degree of doneness about every 3 minutes after 20 minutes and cook until just tender.

While the lentils are cooking, place the 1 1/2 cup water in a small sauce pan over high heat and bring to a boil.

Add the rice and cover. Reduce the heat until the rice is at a simmer.

Cook for about 35-40 minutes until the water has evaporated and remove from the heat. Keep covered.

While the rice and lentils are cooking place the sesame oil in a medium non-stick skillet over medium heat and add the onions.

Cook slowly until they begin to soften.

Increase the heat to medium-high and add the zucchini, salt, pepper and oregano.

Cook, tossing frequently, until the zucchini begins to brown on all sides.

Drain the cooked lentils well and add to the zucchini.

Add the cooked rice to the zucchini and lentils and stir until well blended.


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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is NOT a low sodium recipe.

Recipe Notes

This is the perfect side dish – both a starch and a veg – for almost anything like simple grilled fish, some sauteed scallops, or shrimp. The pilaf will hold up to strong flavors like Moroccan Chicken Thighs or Jerk Shrimp really well. And the best part is veggies, great quality oil, whole grains and legumes all in one dish – a perfect way to improve your Mediterranean diet score.

I know that this recipe uses three pans. There are recipes for pilaf that are one pot and they work OK, but I have found that cooking the lentils separate from the rice and veggies keeps the flavors fresher and more distinct. The clean up is not too much problem — all three pans wipe clean with just a bit of soap and water.

"If thou tastest a crust of bread, thou tastest all the stars and all the heavens."

Robert Browning, Poet