Rice and Lentils
Rice and lentils is a comforting, one-pot staple dish found in various forms across many cuisines, from the Indian khichdi to the Middle Eastern mujadara. It typically combines rice, lentils, onions, and a blend of spices, creating a hearty and flavorful meal. Its simplicity and affordability have made it a beloved everyday dish for millions.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in complex carbohydrates and plant-based protein while being low in fat. It provides excellent fiber, iron, and B vitamins, with a typical serving containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 330 kcal |
| Protein | 12 g |
| Carbs | 58 g |
| Fat | 4 g |
| Fiber | 10 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 5 mg |
| Folate | 180 mcg |
| Potassium | 450 mg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Zinc | 2 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a fascinating example of culinary parallel evolution, with nearly identical core recipes appearing independently in South Asia, the Middle East, and North Africa. Nutritionally, the combination of rice and lentils creates a complete protein, making it an exceptionally valuable meal for vegetarian and vegan diets.
