This Mediterranean Lentils and Rice recipe is a quick, one-pot meal packed with plant-based protein, fiber, and comforting flavor — made effortlessly with canned lentils and cooked rice for a healthy, budget-friendly dinner you’ll 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 🍋 — quick, wholesome, and full of flavor. It’s inspired by our traditional mujadara but simplified into a one-pot Mediterranean recipe that’s 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 🥄.
It’s 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 🌿.
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 you’re 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 za’atar 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 — even though it’s 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: They’re pre-cooked, protein-rich, and make this a perfect easy Mediterranean dinner in under 30 minutes.
- Don’t 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 — 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 — 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 — they’re 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 that’s 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.
It’s 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 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Easy Mediterranean Lentils and Rice
Video
Ingredients
- 2 cans lentils 15 oz / 400 g each can — drained and rinsed
- 1½ cups cooked basmati rice or ½ 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
- ½ teaspoon cumin
- ½ teaspoon cinnamon
- ½ teaspoon turmeric powder
- ¼ teaspoon red pepper flakes more or less to taste
- ¾ 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 ½ cup of water halfway through to keep them from burning.
- Toast Spices: Stir in 2 cloves garlic (grated), 1 teaspoon paprika, 1 teaspoon coriander, ½ teaspoon cumin, ½ teaspoon cinnamon, ½ teaspoon turmeric powder, and ¼ teaspoon red pepper flakes. Toast for about a minute until fragrant.
- Add Lentils and Rice: Add 2 cans lentils (drained and rinsed), 1½ cups cooked basmati rice, 2 tablespoons flat-leaf parsley (chopped), ¾ 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. It’s delicious on its own or served with grilled chicken, lamb skewers, or tagine.
Notes
- Lentils → Cooked French or black lentils for more bite, or canned lentils for a quick high protein vegetarian meal.
- Rice → Swap basmati for brown rice, jasmine rice, or quinoa for extra fiber and nutrients.
- Onions → Use red or yellow onions; shallots work well for a milder flavor.
- Honey → Replace with maple syrup or sugar for a vegan Mediterranean one pot recipe.
- Garlic → Use garlic powder or granulated garlic if you’re short on time.
- Olive oil → Extra virgin is best; substitute with avocado oil or light olive oil.
- Spices → Add za’atar, allspice, or smoked paprika for a unique twist on the classic flavor.
- Fresh herbs → Swap parsley or cilantro with mint, dill, or basil for a fresh touch.
- Lemon → Try lime juice or a splash of apple cider vinegar for acidity and brightness.
- Use canned lentils for speed: They’re 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
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
I love all your recipes!
Oh, we are so happy to hear! Thank you for saying that 🙂
I just tried your recipe and used coriander instead of parsley. The dish is delicious. Thank you so much, and greetings from Germany!