Lentil Rice – The Woks of Life

This lentil rice is a one more more healthy different to plain white rice, of which we’ve got many (see our Quinoa Rice, Black Rice, and Millet Rice)! This one has probably the most protein of any earlier recipes, with the addition of each purple lentils and quinoa. However it nonetheless has a pleasing texture which you could get pleasure from with all of your Chinese language dishes. 

Increased Protein, Decrease Glycemic Index!

You’ll discover that this recipe nonetheless makes use of white rice. That’s as a result of so many people get pleasure from white rice’s fluffy texture and delicate perfume. White rice is such a staple in Chinese language households (particularly amongst these with Southern Chinese language roots. Northern Chinese language get pleasure from extra flour-based staple meals, like breads, buns, dumplings, and noodles). 

Once I first discovered that refined starches like white rice can spike your blood sugar, I attempted to maneuver to extra apparent alternate options like brown rice, which brought on Sarah and Kaitlin (who had been youthful on the time and fewer well being acutely aware) to grouse about how they didn’t like its texture. 

Lately, nonetheless, we’ve got discovered a contented medium in recipes like our quinoa rice in addition to this lentil rice. Relatively than fully reducing out white rice, a few of it will get changed with high-protein alternate options that don’t spike your blood sugar as shortly. 

These days, these white rice alternate options have change into the staple not simply at Invoice and my home, but in addition in Sarah and Kaitlin’s households. 

Did You Know? Leftover Rice Has a Decrease Glycemic Index! 

One other enjoyable truth is that rice that has been refrigerated in a single day (in different phrases, leftover rice) really has a decrease glycemic index than freshly cooked rice!

Within the cooling course of, the starch within the rice really begins to withstand digestion within the small gut and ferment within the massive gut, which then acts as a prebiotic (feeding good micro organism within the intestine). This spikes your blood sugar much less and improves intestine well being. That mentioned, don’t preserve cooked rice round too lengthy—it’s going to final 4-5 days within the fridge. 

Including Beans & Lentils to Rice

I’m unsure why it took me so lengthy so as to add beans to my cooked rice. I’ve been including beans to my porridge for years (including them to my multigrain congee, for instance). However I’d by no means completed it with common cooked rice. 

I wished to eat extra assorted bean varieties, which obtained me fascinated with Korean multigrain rice mixes that use beans. We eat rice a number of occasions every week, so it was a simple choice for me to make the change. 

There aren’t too many beans in Chinese language cuisines, moreover soybeans, adzuki beans (i.e. purple beans), and mung beans. Lentils are not often seen. However I preferred the concept of utilizing lentils as a result of they prepare dinner sooner than beans, they usually have a softer, milder texture that doesn’t intervene as a lot with the general texture of the rice.  

The important thing to cooking any legume with rice is to verify the lentil or bean’s cooking time is identical because the rice. Pre-soaking the cut up purple lentils for an hour or two will guarantee they’re smooth as soon as cooking is finished. I selected cut up purple lentils as a result of they prepare dinner quick. However you may also use pre-cooked canned beans to attempt different sorts.

Prepare dinner this recipe the identical method you prepare dinner your white rice. We use a rice cooker, however you may also do it in a pot.

Lentil Rice Recipe Directions

Soak the cut up purple lentils for 1 to 2 hours, then drain and add to your rice cooker together with the rice. If cooking in a pot on the range, soak the white rice with the lentils earlier than draining and including to the pot. 

Toast the quinoa in a dry pan over medium-high warmth for five minutes, tossing ceaselessly, or till it’s a few shades darker and also you begin to hear a lightweight crackling/popping sound. Don’t stroll away from the pan, because the quinoa burns simply. Add the quinoa to the rice cooker or pot.

Tip!

Word that I’m utilizing US cup measurements on this recipe, so measure out 1½ US normal cups of rice. If utilizing the cup that got here together with your rice cooker, word that it’s equal to US ¾ cup. So you have to two rice cooker cups of rice for this recipe. 

If utilizing a rice cooker, fill the water to the “3” line and switch the rice cooker on. 

If cooking on the stovetop, add 3 cups of water to the pot. Partially cowl the pot and produce it to a boil over medium-high warmth. Instantly cut back the warmth to low, cowl tightly, and prepare dinner for about quarter-hour. Take a peek on the 12-minute mark to verify the underside of the pan isn’t burning. Then flip off the warmth. Let the rice “relaxation” in its personal warmth for one more 10 minutes to additional take in moisture.

Fluff the lentil rice with a rice paddle, and serve!

Elective changes: you may add olive oil, salt, and/or contemporary garnishes like parsley or minced garlic as soon as the rice is finished.