High-Protein High-Fiber Rice Blend
A nutritious rice blend with high protein and fiber, perfect for meal prep or as a side dish.
high-proteinhigh-fibermeal prep
dairy-freeegg-freenut-free
dinner
Prep
0
min
Cook
0
min
Serves
4
people
Level
beginner
📝 Ingredients
🥬Fresh Produce(1)
- Pepper, to taste
🥩Meat & Seafood(1)
- 2–3 cups chicken stock or broth (or water)
🫙Pantry Staples(3)
- 1/2 cup green lentils, rinsed
- 1/2 cup quinoa, rinsed
- 1 cup rice (jasmine, basmati, or long-grain white)
🧂Spices & Seasonings(1)
- Salt, to taste
📦Other(1)
- Optional: garlic powder, onion powder, paprika, or favorite seasonings
Nutrition (per serving)
Calories
352
Protein
14g
Carbs
68g
Fat
2g
Fiber 6g·Sugar 1g·Sodium 583mg
👨🍳 Instructions
- 1
Rinse the rice, lentils, and quinoa.
- 2
Add everything to your rice cooker.
- 3
Pour in the chicken stock or broth.
- 4
Cook until the rice cooker switches to warm.
- 5
Fluff with a fork before serving.
💡 Pro Tips
- ✓Use a 1:2.5 liquid-to-grain ratio (2.5 cups stock per 1 cup total dry grains) because quinoa absorbs 1.9x its weight in water while lentils absorb 2.25x—significantly more than rice's 1.5x—requiring extra liquid to fully hydrate all three without drying out.ingredient1:2.5 ratio, quinoa 1.9x absorption, lentils 2.25x absorption, rice 1.5x
- ✓Add lentils and quinoa 5-7 minutes after rice starts cooking because their shorter cooking times (20-25 minutes vs. rice's 15-18 minutes) prevent mushiness; staggered timing ensures all grains reach the same doneness simultaneously.timing5-7 minute delay, lentils/quinoa 20-25 min, rice 15-18 min
- ✓Rinse quinoa for 30 seconds under cold running water to remove saponins (bitter compounds coating 5-8% of the grain by weight), which interfere with protein absorption and create a soapy aftertaste that masks the blend's savory flavors.technique30 seconds, 5-8% saponin content
- ✓Let the blend rest on the rice cooker's warm setting for 8-10 minutes before fluffing to allow residual heat to complete carryover cooking (raising internal temperature by 3-5°F) and allow starches to set, improving texture and preventing clumping.timing8-10 minutes, 3-5°F carryover temperature
- ✓Toast the dry rice, lentils, and quinoa together in a dry pan for 2-3 minutes at 350°F (medium heat) before adding liquid to develop nutty flavors through the Maillard reaction and improve the grain texture by drying the surface starch layer.technique2-3 minutes, 350°F
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Prep
0
min
Cook
0
min
Serves
4
people
Level
beginner
Be the first to rate
Share this recipe
High-Protein High-Fiber Rice Blend
A nutritious rice blend with high protein and fiber, perfect for meal prep or as a side dish.
high-proteinhigh-fibermeal prep
dairy-freeegg-freenut-free
dinner
📝 Ingredients
🥬Fresh Produce(1)
- Pepper, to taste
🥩Meat & Seafood(1)
- 2–3 cups chicken stock or broth (or water)
🫙Pantry Staples(3)
- 1/2 cup green lentils, rinsed
- 1/2 cup quinoa, rinsed
- 1 cup rice (jasmine, basmati, or long-grain white)
🧂Spices & Seasonings(1)
- Salt, to taste
📦Other(1)
- Optional: garlic powder, onion powder, paprika, or favorite seasonings
Nutrition (per serving)
Calories
352
Protein
14g
Carbs
68g
Fat
2g
Fiber 6g·Sugar 1g·Sodium 583mg
👨🍳 Instructions
- 1
Rinse the rice, lentils, and quinoa.
- 2
Add everything to your rice cooker.
- 3
Pour in the chicken stock or broth.
- 4
Cook until the rice cooker switches to warm.
- 5
Fluff with a fork before serving.
💡 Pro Tips
- ✓Use a 1:2.5 liquid-to-grain ratio (2.5 cups stock per 1 cup total dry grains) because quinoa absorbs 1.9x its weight in water while lentils absorb 2.25x—significantly more than rice's 1.5x—requiring extra liquid to fully hydrate all three without drying out.ingredient1:2.5 ratio, quinoa 1.9x absorption, lentils 2.25x absorption, rice 1.5x
- ✓Add lentils and quinoa 5-7 minutes after rice starts cooking because their shorter cooking times (20-25 minutes vs. rice's 15-18 minutes) prevent mushiness; staggered timing ensures all grains reach the same doneness simultaneously.timing5-7 minute delay, lentils/quinoa 20-25 min, rice 15-18 min
- ✓Rinse quinoa for 30 seconds under cold running water to remove saponins (bitter compounds coating 5-8% of the grain by weight), which interfere with protein absorption and create a soapy aftertaste that masks the blend's savory flavors.technique30 seconds, 5-8% saponin content
- ✓Let the blend rest on the rice cooker's warm setting for 8-10 minutes before fluffing to allow residual heat to complete carryover cooking (raising internal temperature by 3-5°F) and allow starches to set, improving texture and preventing clumping.timing8-10 minutes, 3-5°F carryover temperature
- ✓Toast the dry rice, lentils, and quinoa together in a dry pan for 2-3 minutes at 350°F (medium heat) before adding liquid to develop nutty flavors through the Maillard reaction and improve the grain texture by drying the surface starch layer.technique2-3 minutes, 350°F