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Rice pilaf with green lentils Calories
Nutritious, fiber-rich, protein pilaf
CALORIES
GI
POTASSIUM
FIBER
Rice pilaf with green lentils Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
26g
· 73%
Protein
4.5g
· 13%
Fat
2.2g
· 14%
Fiber
3.2g
Rice pilaf with green lentils Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
B5
0.25mg · 5% DV
B6
0.09mg · 5% DV
Minerals
Zinc
1mg · 9% DV
Sodium
190mg · 8% DV
Phosphorus
54mg · 8% DV
Iron
1mg · 6% DV
Rice pilaf with green lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice pilaf with green lentils 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 Rice pilaf with green lentils Contain Allergens?
No known major allergens
Which Diets Is Rice pilaf with green lentils Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rice pilaf with green lentils Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
Foods Similar to Rice pilaf with green lentils
Rice pilaf with green lentils — Frequently Asked Questions
How can I keep rice pilaf with green lentils fluffy rather than mushy?
Rinse the rice until the water is mostly clear and avoid stirring it repeatedly while it cooks. Cooking the lentils separately and folding them in near the end helps both ingredients keep their shape.
Why do green lentils sometimes stay firm in pilaf?
Older lentils, insufficient cooking time, or adding salt too early can slow softening. Cook the lentils separately until tender before combining them with the rice.
How long does cooked rice pilaf with green lentils keep in the fridge?
Cool it promptly, refrigerate it in a covered container, and generally eat it within 3 to 4 days. Do not leave cooked rice at room temperature for long, as this raises food-safety risk.
Can rice pilaf with green lentils be frozen?
Yes, freeze fully cooled pilaf in individual portions for convenient meals. Thaw it safely, reheat until piping hot, and do not refreeze leftovers that have already been thawed.
What is the best way to reheat lentil rice pilaf without drying it out?
Add a small splash of water, cover the pan, and warm it gently over low heat. For microwave reheating, cover the dish to trap steam and stir once halfway through.
What goes well with rice pilaf and green lentils?
A crisp salad with lemon, yogurt or tzatziki, and roasted vegetables complement its earthy flavor. For a more substantial meal, pair it with eggs, fish, chicken, or a plant-based yogurt sauce.
Is rice pilaf with green lentils a good substitute for plain rice?
It is usually more satisfying than plain rice because lentils add plant protein, fiber, and texture. The flavor is also heartier, so it can work as a main component of a simple meal rather than only a side dish.
Is rice pilaf with green lentils better before or after a workout?
A moderate serving can work a few hours before exercise as a carbohydrate-containing meal. After training, pair it with an additional protein-rich food, such as yogurt, eggs, fish, or tofu, for a more complete recovery meal.
Can rice pilaf with green lentils cause bloating?
It can in people who are sensitive to legumes or who do not eat them often. Rinsing cooked lentils, eating slowly, and increasing portions gradually may improve tolerance.
Does adding lentils mean rice pilaf will not raise blood sugar?
No. Lentils can make the dish more balanced, but it still contains carbohydrate and serving size matters. Eating it with vegetables and a protein-rich accompaniment can help create a steadier mixed meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.