Give a try to this delicious, nutritious, and satisfying Lentil bean rice porridge! Made with lentils, rice, and beans and flavored with various spices and herbs this vegan porridge is a great way to start your day!

 

When I was a kid, whenever I got ill, my mother used to prepare porridge out of rice and lentils for me. It was regarded as an effective stuff, capable of curing everything from a bad stomach to other sicknesses. 

Lentil bean rice porridge is a delicious and nutritious dish perfect for any time of the day. This porridge is made with lentils, rice, and beans and is flavored with various spices and herbs. It’s a great way to start your day, especially if you’re looking for a healthy breakfast option that is both filling and satisfying. It’s also an excellent option for those who are vegetarian or vegan, as it’s a plant-based dish that provides a good source of protein.

Rice porridge comes in innumerable varieties and is known by nearly as many names, such as congee in China and Khichdi in Pakistan & India.

I usually like to pair it with sides like vegan yogurt, Mint and Cilantro Chutney, and salad.

Lentil bean rice porridge in a grey bowl on white background

Why This Recipe Will Work?

Here are several reasons why you might want to give lentil bean rice porridge a try:

  • You feel like you are getting sick.
  • You have been dining horribly recently and need a detox.
  • You feel ill or have a stomachache.
  • You want to eat something that is easy to digest.
  • Hungover? You’ll definitely want a dish of this.

Is Lentils/Beans And Rice A Good Combination?

Legumes include lentils and beans, which have an array of seeds encased in a fibrous shell. Brown rice is regarded as a whole grain because it includes all of the grain’s components, such as fibrous bran, carb-rich endosperm, and nutritious germ. Although legumes and whole grain rice are nutritious alone. You can make a wholesome, nutrient-rich dish by combining them.

Energy Production

B vitamins are present in relatively high concentrations in brown rice and lentils. These water-soluble vitamins aid in the conversion of protein, carbohydrates, and fat into useful energy. They are especially rich in thiamin, niacin, and vitamin B-6. Per cup, each one contains at least 10% of the daily suggested value. Moreover, lentils contain a lot of folate. The B vitamins are essential for digestion, brain health, and the production of red blood cells.

Improved Integumentary System

Our integumentary system is made up of hair, nails, and skin. A crucial macronutrient for integumentary strength, protein also supports immune system health and muscle development. Amino acids are the building components of protein. Complete proteins are foods that contain all necessary amino acids. Incomplete foods are those that are missing one or more important amino acids.

Combining two incomplete protein sources, such as lentils/beans and brown rice, produces a complete protein which is vital for vegans and strict vegetarians. Lentils and whole-grain brown rice still contribute to the body’s protein synthesis even if you consume them at various times of the day. As stated on the Columbia Health website, the key is to ingest them within a 24-hour window.

Digestive Health

With 16 grams per cup, legumes like lentils have more nutritional fiber than whole grain brown rice, which has only 2 grams. Fiber comes in two varieties: soluble and insoluble. Whole grain rice has more soluble fiber than insoluble, while lentils have a greater insoluble to soluble fiber ratio. You get a decent balance of each when you eat the two foods together. In the stomach, soluble fiber gels up to lower cholesterol and support steady blood sugar levels. Insoluble fiber makes stools bulky, which makes them easier to pass and prevents constipation as well as other digestive problems.

Stable Blood Sugar Levels

The GI (glycemic index) is a scale that rates how quickly carbohydrate-containing foods raise blood sugar levels. Low-GI foods slowly raise blood sugar levels, which results in steady energy levels. High GI food quickly raises blood sugar levels, which causes a quick rise in energy. Usually, there is a quick “crash” or energy drop after that. Complex carbohydrates with a high fiber content, like whole grain rice and legumes, have a low glycemic index.

Harvard School of Public Health research shows that low-GI foods assist in controlling type 2 diabetes as well as help people lose weight. A food is considered to be low in GI if the ranking is 55 or less out of 100. The glycemic index of brown rice is about 55, while the GI for lentils is 29.

Reduced Disease Risk

Manganese is an antioxidant found in large concentrations in both whole-grain rice and lentils. Manganese’s primary benefit is that it aids in the absorption of renegade cells known as free radicals.

Research reports that these contribute to the development of chronic diseases like cardiovascular disease, cancer, and hasten the aging process. In addition, manganese aids in the creation of sex hormones, blood clotting, and strong connective tissue.

Ingredients for lentil bean rice porridge

Ingredients List

  • Mixed lentils: I used split black lentils and red lentils. However, you can use your favorite ones.
  • Beans: You may use your favorite like black, kidney, or white beans.
  • Brown rice: Short grain is chewier, long grain is more firm, medium grain is fluffier, brown basmati rice has a nuttier flavor, and brown jasmine has a strong fragrance.
  • Veggie broth: I used broth for rich flavor you may use water instead.
  • Onion: Yellow, red, or white onion whatever you like.
  • Tomato: You may use tomato puree.
  • Vegetables: I have used cauliflower, spinach, and cabbage. You can add any other vegetables of your choice to make this dish more nutritious and colorful.
  • Cumin: For adding a nutty flavor.
  • Smoked paprika: For a little sweet heat.
  • Curry powder: A must-have spice for flavor.
  • Salt: I used pink salt. But you can use your favorite one.
  • Chopped cilantro: For garnish
  • Vegan butter: You may use plant-based oil.

How To Make Lentil Bean Rice Porridge?

  1. Rinse the lentils and beans, and soak them in a water bowl for 6-8 hours. Drain and rinse them before cooking.
  2. Or just use canned beans as I did, and rinse the lentils with cold water.
  3. In a pot, add lentils, beans, and rice along with water or veggie broth.
  4. Add the cumin and smoked paprika and other spices.
  5. Add in all the veggies and stir well.
  6. Cook on medium to low flame for about an hour or until veggies and lentils are done.
  7. In the end, add vegan butter and stir lightly.
  8. Serve the porridge hot, garnished with chopped cilantro and sliced avocado.
  9. Enjoy your delicious and nutritious lentil bean rice porridge!

Serving Suggestions

This lentil bean porridge is served hot.

I have shared the recipe for the Vegetable Patties, my daughter loves to eat this lentil beans rice porridge with these patties.

Enjoy with a salad,  tabouli, or cut-up veggies. We always have radishes, white onions, and cucumbers. Or pair it with Lebanese Mujadara.

Pickles, additional butter or ghee, simple yogurt, or lemonade should be served with it.

Optional: Serve with freshly squeezed lemon juice.

Recipe Tips

  1. Rinse lentils with cool water.
  2. Although pre-soaking lentils is not required, I prefer to do so because it hurries up the cooking process.
  3. Additionally, pre-soaking the rice is not required but is an option.
  4. If you want to store it in the fridge for up to five days, just keep it in a container and reheat it like any other soup or porridge.
  5. As it cools, the savory porridge turns into a pudding. I occasionally like to thin it out by simply adding a few spoonfuls of water before reheating.
  6. Let the leftovers cool before dividing them into containers and freezing them for up to two months.
  7. For more taste, add some bay leaves, cinnamon, cloves, or green chilies.
  8. Even veggies like yam, taro, or Colocasia (pidalu) can be used.

Variations:

  1. Mexican Lentil Rice Porridge: Add diced tomatoes, cumin, chili powder, and black beans to the lentil bean rice porridge for a Mexican-inspired dish. Top with fresh cilantro, diced avocado, and a squeeze of lime juice.
  2. Thai-style Lentil Rice Porridge: Cook the lentils and rice with vegetable broth and coconut milk, and add lemongrass, ginger, and lime zest for a Thai-inspired twist. Serve with chopped peanuts and fresh herbs, such as cilantro or Thai basil.
  3. Mediterranean Lentil Rice Porridge: Add diced tomatoes, olives, and artichokes to the lentil rice porridge, and season with oregano, basil, and garlic for a Mediterranean twist. Top with crumbled vegan feta cheese and fresh parsley.
  4. Indian-style Lentil Rice Porridge: Cook the lentils and rice with vegetable broth and coconut milk, and add turmeric, cumin, coriander, and garam masala for an

Indian-inspired twist. Serve with chopped cashews and fresh cilantro.

Frequently Asked Questions

Are Porridge And Oatmeal The Same Thing?

Yes and no, to some extent. Regarding this recipe, they are not the same thing. Porridge is a form of porridge, however, not all porridge is made with oats. Various grains or legumes can be used to make it.

Why Is Porridge Better Than Roti?

If you want to eat lesser refined grains, porridge is an excellent option. It is an excellent source of minerals and is incredibly high in fiber. It also keeps you fuller for longer and is regarded as a healthy meal for weight loss.

 

lentil rice bean porridge close up

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lentil bean rice porridge on blue bowl on white background

Lentil bean rice porridge

Give a try to this delicious, nutritious, and satisfying Lentil bean rice porridge! Made with lentils, rice, and beans and flavored with various spices and herbs this vegan porridge is a great way to start your day!
Print Pin Rate
Course: Entrée
Cuisine: Pakistani
Keyword: Lentil bean rice porridge
Prep Time: 10 minutes
Cook Time: 1 hour
Servings: 4 servings
Calories: 355kcal

Ingredients

  • 1 cup of mixed lentils split black lentil, red lentils
  • 1/2 cup of beans black, kidney or white
  • 1/2 cup of brown rice
  • 4 cups of water or veggie broth
  • 1 onion chopped
  • 1 tomato chopped
  • 1 cup cauliflower
  • 1 cup spinach
  • 1/2 cup cabbage chopped
  • 1 teaspoon of cumin
  • 1 teaspoon of smoked paprika
  • 1/2 teaspoon curry powder
  • Salt to taste
  • Chopped cilantro for garnish
  • 2 tablespoon vegan butter

Instructions

  • Rinse the lentils and beans, and soak them in a bowl of water for 6-8 hours. Drain and rinse them before cooking.
  • Or just use canned beans like I did, and rinse the lentils with cold water.
  • In a pot, add lentil, beans and rice along with water or veggie broth.
  • Add the cumin and smoked paprika and other spices.
  • Add in all the veggies and stir well.
  • Cook on medium to low flame for about an hour or until veggies and lentils are done.
  • In the end add vegan butter and stir lightly.
  • Serve the porridge hot, garnished with chopped cilantro and sliced avocado.
  • Enjoy your delicious and nutritious lentil bean rice porridge!

Nutrition

Calories: 355kcal | Carbohydrates: 58g | Protein: 18g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Sodium: 80mg | Potassium: 882mg | Fiber: 19g | Sugar: 4g | Vitamin A: 1510IU | Vitamin C: 26mg | Calcium: 81mg | Iron: 6mg