Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

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

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


"If thou tastest a crust of bread, thou tastest all the stars and all the heavens." -
Robert Browning, Poet

The refrigerator light goes on...

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.


Rice and Lentil Pilaf

Servings: 2 | Serving size: 2 cups

Cooking Time: 45 Minutes

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

Rice and Lentil Pilaf recipe from Dr. Gourmet


  • 1 quart water
  • 1/4 cup black lentils
  • 1 1/2 cups water
  • 1/4 cup brown rice
  • 1 tsp. sesame oil
  • 1 small onion (diced)
  • 1 small (4 ounce) zucchini (cut into large dice)
  • 1/4 tsp. salt
  • fresh ground black pepper to taste
  • 1/2 tsp. 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.


Nutrition Facts

Serving size: about 2 cups

Servings: 2

Amount Per Serving

Calories 210 Calories from Fat 32
% Daily Value
Total Fat 3.5g 4%
    Saturated Fat 0.5g 3%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 300mg 13%
Total Carbohydrates 38g 14%
    Dietary Fiber 5g 17%
    Sugars 4g
Protein 9g
Vitamin A 0% Vitamin C 15%
Calcium 2% Iron 12%
Vitamin K 6mcg Potassium 400mg