1 cup (medium) of Lentil rice pilaf (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 45.4 g of carbs, 7.7 g of protein, 2 g of fat and 5.6 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Lentil rice pilaf?

Lentil rice pilaf combines rice and lentils cooked together in a pilaf style. Versions are found across West and Central Asia and the eastern Mediterranean, including Turkish home cooking; the lentils may be simmered beforehand or cooked with the rice, and some recipes begin with softened onion.

The grains are tender and separate, with a mild, earthy flavour and a little bite from the lentils. Serve it as a side with grilled vegetables or meat, or make it a simple main with salad and yogurt. It contributes plant-based protein and fibre, while rice makes it chiefly a carbohydrate-rich dish. For a lighter plate, use modest oil and pair a smaller serving with plenty of vegetables.

Lentil rice pilaf Nutrition Facts

Selected: 100 g

135

KCAL / 100G

Carbs

25.2g

· 9% DV

Protein

4.3g

· 9% DV

Fat

1.1g

· 1% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 13% · Fat 8%

Lentil rice pilaf Vitamins & Minerals

Vitamins

0.09mg · 8% DV

1.2mg · 8% DV

Folate

29µg · 7% DV

0.3mg · 6% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

How Nutritious Is Lentil rice pilaf?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lentil rice pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil rice pilaf

To burn the 135 calories in 100 g:

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lentil rice pilaf Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Lentil rice pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil rice pilaf Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Lentil rice pilaf Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Lentil rice pilaf

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Foods Similar to Lentil rice pilaf

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Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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150 kcal

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Basmati Rice Pilaf

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Frequently Asked Questions About Lentil rice pilaf

How do you make Lentil rice pilaf?

To make Lentil rice pilaf, cook green or brown lentils until nearly tender, then add them to sautéed onion and rinsed rice with hot water or stock. Simmer covered until the rice is tender, then let it rest before fluffing gently.

What kind of lentils are best for Lentil rice pilaf?

Green or brown lentils work best in Lentil rice pilaf because they hold their shape as the rice cooks. Red lentils soften and break down much faster, so they can make the pilaf creamy rather than keeping the distinct, fluffy grains and lentils.

How do you keep Lentil rice pilaf from turning mushy?

For fluffy Lentil rice pilaf, rinse and drain the rice well, and partially cook the lentils separately if they need longer than the rice. Use only enough liquid for the rice to absorb, keep the lid on while cooking, and rest the pilaf before serving.

Is Lentil rice pilaf the same as mujaddara?

No, Lentil rice pilaf is not necessarily mujaddara. Mujaddara is a Middle Eastern dish built around lentils, grain and often a generous topping of caramelized onions; lentil rice pilaf usually emphasizes rice and varies by regional recipe.

What rice should you use for Lentil rice pilaf?

Long-grain rice is a good choice for Lentil rice pilaf because it tends to cook into separate grains. Rinse it before cooking to remove excess surface starch, and choose a rice you already know how to cook to a fluffy pilaf texture.

What can you serve with Lentil rice pilaf?

Serve Lentil rice pilaf with yogurt, a crisp salad, or roasted vegetables for a balanced plate. Pickled vegetables or a tangy sauce also contrast nicely with the mild, earthy lentils and rice.

Can you freeze Lentil rice pilaf?

Yes, Lentil rice pilaf can be frozen in meal-sized airtight containers once cooled. Thaw it in the refrigerator and reheat it until steaming hot; the grains may soften slightly, so its texture may be less fluffy than when freshly made.

How long does Lentil rice pilaf last in the fridge?

Lentil rice pilaf keeps for up to three days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is piping hot throughout.

Can you make Lentil rice pilaf without frying the rice?

Yes, you can make Lentil rice pilaf without frying the rice first. Sauté the onion with a modest amount of oil, then add rinsed rice, cooked lentils and hot liquid; the result is lighter in technique, though less rich in toasted flavor.

Is Lentil rice pilaf a good choice for people with diabetes?

Lentil rice pilaf can fit into a diabetes-conscious meal, but its rice still contributes carbohydrates and can affect blood glucose. A moderate serving alongside non-starchy vegetables and a protein source can make the meal more balanced; individual responses vary.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026