This Mediterranean Lentils and Rice recipe is a quick, one-pot meal packed with plant-based protein, fiber, and comforting flavor โ made effortlessly with canned lentils and cooked rice for a healthy, budget-friendly dinner youโll love any night of the week.
For more easy 30-minute meals, check out our chickpea sweet potato patties, easy Greek chickpea soup, black bean patties, and turmeric lentil soup.
A Quick, Nourishing Meal Made Simple and Affordable
This Mediterranean Lentils and Rice recipe is the kind of meal we love making on busy weeknights ๐ โ quick, wholesome, and full of flavor. Itโs inspired by our traditional mujadara but simplified into a one-pot Mediterranean recipe thatโs ready in about 30 minutes.
Using canned lentils and cooked rice, you can create a comforting dish that feels homemade without the extra effort. The lentils add plant-based protein and plenty of fiber, while fragrant spices like cumin, paprika, and cinnamon give it that warm Mediterranean soul.
Louise and I make this dish often when we want something nourishing yet budget-friendly, the kind of meal that keeps you satisfied without weighing you down ๐ฅ.
Itโs naturally low in saturated fat, rich in whole-food ingredients, and perfect if you follow a Mediterranean-style eating pattern or want an easy weeknight vegetarian recipe that supports a balanced diet ๐ฟ.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Lentils: canned brown or green lentils make this recipe super fast and easy. You can also use cooked French lentils or black lentils for a heartier texture in this high protein vegetarian meal.
- Rice: basmati is our favorite for its fluffy texture and mild flavor. Substitute with brown rice, jasmine rice, or even quinoa for extra fiber and nutrients.
- Onions: Red or yellow onions both work; you can even use shallots for a milder taste.
- Honey: We use it to caramelize the onions and balance the spices beautifully. Substitute with maple syrup or sugar for a vegan Mediterranean one pot recipe.
- Garlic: fresh is best for that aromatic base, but garlic powder works if youโre short on time.
- Olive oil: use extra virgin olive oil for its rich flavor and healthy fats. You can replace it with avocado oil.
- Spices: paprika, coriander, cumin, and cinnamon create warm eastern Mediterranean notes. Feel free to add zaโatar or allspice for variety.
- Fresh herbs: parsley or cilantro brighten the dish; mint or dill also pair beautifully.
- Lemon: adds freshness and balances the richness. A squeeze of lime works too!
How to Make Mediterranean Lentils and Rice
Step 1: Cook the Onions
Heat the extra virgin olive oil in a large skillet over medium heat. Add the sliced onions, a pinch of salt, and honey. Cook for 10 to 13 minutes, stirring often, until the onions turn golden and soft.
Add a splash of water halfway through to prevent burning and help them caramelize evenly. This step builds the deep, sweet flavor that makes this dish taste slow-cooked โ even though itโs a quick lentil dinner.
Step 2: Toast the Spices
Add the grated garlic along with paprika, coriander, cumin, cinnamon, turmeric, and red pepper flakes. Stir for about 1 minute, just until fragrant. Toasting the spices releases their aroma and gives this dish its warm Mediterranean one pot recipe flavor profile.
Step 3: Add Lentils and Rice
Stir in drained and rinsed lentils, cooked basmati rice, chopped parsley, salt, and black pepper. Mix well and cook for 3 to 5 minutes, until everything is heated through and coated with the spiced onion mixture.
Step 4: Finish and Serve
Squeeze fresh lemon juice over the dish, sprinkle more parsley on top, and serve with a spoonful of Greek yogurt. Enjoy warm as a satisfying vegetarian main or alongside your favorite grilled meats.
Tips
- Use canned lentils for speed: Theyโre pre-cooked, protein-rich, and make this a perfect easy Mediterranean dinner in under 30 minutes.
- Donโt rush the onions: Slow caramelization adds depth and sweetness that balances the earthy lentils.
- Toast your spices: Warming them in oil for a minute unlocks their full aroma and flavor โ key for a true Mediterranean-style meal.
- Adjust the texture: If it feels too dry, stir in a splash of water or veggie broth to loosen it up.
- Add a creamy finish: A dollop of Greek yogurt or Skyr on top makes it richer and adds extra protein.
- Make it your own: Mix in chopped spinach, roasted veggies, or a handful of olives for color and nutrition.
- Perfect for meal prep: This high fiber lentil recipe keeps beautifully in the fridge for up to 3 days and reheats well for easy lunches.
Frequently Asked Questions
Yes, you can use uncooked rice โ just cook it first in water or vegetable broth following the package instructions until tender and fluffy. Once cooked, simply stir it into the recipe as you would with pre-cooked rice.
Canned brown or green lentils are easiest, but you can use cooked black or French lentils for more bite. Avoid red lentils โ theyโre too soft for this recipe.
Absolutely. Swap honey for maple syrup and skip the yogurt topping or use plant-based yogurt for a plant based Mediterranean recipe thatโs completely dairy-free.
Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat with a splash of water or broth to refresh the texture.
Itโs delicious on its own or paired with a simple salad, roasted veggies, or pita bread.
More Easy Mediterranean Dinners
- Mediterranean kale soup
- Turmeric chickpea stew
- Easy black bean soup
- Greek chickpea patties
- Creamy red lentil soup
- Chickpea cucumber salad with marinade
- Spiced lentil soup
- Mediterranean mushroom pasta
If you tried this Mediterranean Lentils and Rice recipe or any other recipe on our blog, please leave a ๐ star rating and let us know how it goes in the comments. We love hearing from you!
Easy Mediterranean Lentils and Rice
Ingredients
- 2 cans lentils 15 oz / 400 g each can โ drained and rinsed
- 1ยฝ cups cooked basmati rice or ยฝ cup / 100 g uncooked rice to be cooked in water or broth
- 2 tablespoons extra virgin olive oil
- 2 onions thinly sliced + 1/2 cup water
- 1 tablespoon honey sub sugar or maple syrup
- 2 cloves garlic grated
- 1 teaspoon paprika
- 1 teaspoon coriander
- ยฝ teaspoon cumin
- ยฝ teaspoon cinnamon
- ยฝ teaspoon turmeric powder
- ยผ teaspoon red pepper flakes more or less to taste
- ยพ teaspoon salt or to taste + black pepper
- 2 tablespoons flat-leaf parsley or cilantro
- 1 large lemon for serving + optional Greek yogurt
Instructions
- Cook Onions: Heat 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Add 2 onions (thinly sliced), a pinch of salt, and 1 tablespoon honey.Cook for about 10 to 13 minutes, stirring occasionally, until the onions are soft and start to caramelize. Add ยฝ cup of water halfway through to keep them from burning.
- Toast Spices: Stir in 2 cloves garlic (grated), 1 teaspoon paprika, 1 teaspoon coriander, ยฝ teaspoon cumin, ยฝ teaspoon cinnamon, ยฝ teaspoon turmeric powder, and ยผ teaspoon red pepper flakes. Toast for about a minute until fragrant.
- Add Lentils and Rice: Add 2 cans lentils (drained and rinsed), 1ยฝ cups cooked basmati rice, 2 tablespoons flat-leaf parsley (chopped), ยพ teaspoon salt, and black pepper. Stir well and cook for 3 to 5 minutes, until everything is heated through.
- Serve: Finish with a squeeze of lemon juice, more chopped parsley, and a spoonful of Greek yogurt. Itโs delicious on its own or served with grilled chicken, lamb skewers, or tagine.
Notes
- Lentils โ Cooked French or black lentils for more bite, or canned lentils for a quick high protein vegetarian meal.
- Rice โ Swap basmati for brown rice, jasmine rice, or quinoa for extra fiber and nutrients.
- Onions โ Use red or yellow onions; shallots work well for a milder flavor.
- Honey โ Replace with maple syrup or sugar for a vegan Mediterranean one pot recipe.
- Garlic โ Use garlic powder or granulated garlic if youโre short on time.
- Olive oil โ Extra virgin is best; substitute with avocado oil or light olive oil.
- Spices โ Add zaโatar, allspice, or smoked paprika for a unique twist on the classic flavor.
- Fresh herbs โ Swap parsley or cilantro with mint, dill, or basil for a fresh touch.
- Lemon โ Try lime juice or a splash of apple cider vinegar for acidity and brightness.
- Use canned lentils for speed: Theyโre pre-cooked and perfect for an easy Mediterranean dinner in under 30 minutes.
- Take your time with onions: Slow caramelization brings out natural sweetness and depth.
- Toast your spices: A quick minute in the pan releases bold flavor.
- Fix the texture: Add a splash of water or veggie broth if it feels too dry.
- Add a creamy touch: Top with Greek yogurt or Skyr for richness and extra protein.
- Make it your own: Mix in spinach, roasted veggies, or olives for color and nutrients.
- Great for meal prep: This high fiber lentil recipe stays fresh for up to 3 days and reheats beautifully.
Nutrition
Hi! We are Nico & Louise
Weโre here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) ๐ฟโจ.
Welcome to our blog, we are glad you are here.
Your exercises are beautiful and delicious, and I love the variety! However, the sodium content is typically high or very high, which is decidedly unhealthy. I modify, obviously, but it’s misleading and frustrating to open a “healthy recipe” to find a single serving is 20% of my recommended daily sodium intake. (5% is low, 15% is high.
Recipe looks lovely. Checked out the recipe and it’s easy to make. Will be cooking it soon. Blessed to receive your recipes as we are vegetarians and find it hard to cook up something for lunch and dinner at times. Thk u
Thanks so much, Sukuna, weโre SO happy the recipes are helpful.
Hope this one makes lunch and dinner a little easier. All the best,
Louise
What amount of uncooked lentils would you use instead of canned?
Kind regards,
Andy
Hi Andy, I recommend you to use 1.5 cups dried brown/green lentils (about 240โ250 g), simmer until tender, drain well, and proceed.
Happy cooking!
Easy and tasty
Fantastic!! I’m so happy you enjoyed it ๐