Veggie Packed Red Lentil Stew with Whole Grain Rice   

Veggie Packed Red Lentil Stew with Whole Grain Rice

Veggie Packed Red Lentil Stew with Whole Grain Rice

February 17, 2022

What could be better than a warm bowl of stew in the middle of winter?

Include Healthy Pulses in Your Diet with a Stew

The food term “pulse” encompasses foods within the legume family, like chickpeas, lentils, dry peas and beans.  

Pulses are health powerhouses, as they are:

  • Low in fat and high in protein and fiber
  • Packed with key nutrients such as iron, magnesium, folate and potassium
  • Gluten free and allergen friendly
  • Heart healthy and key components of the Mediterranean, DASH, and Flexitarian diets 

Enjoy this plant-based stew for a hearty lunch or dinner. It comes together quickly and is delicious and tummy warming. It has a nice creamy texture that improves with a bit of standing. Serve with crusty whole wheat bread. 


1 tablespoon of olive oil

1 medium onion, chopped 

2 medium carrots, chopped

2 celery stalks, chopped 

2 cloves fresh garlic, minced 

1 14.5 ounce can diced tomatoes

1 cup red lentils

½ cup uncooked whole grain rice

½ cup green split peas

1 tablespoon herbes de provence or Italian seasoning 

½ teaspoon ground black pepper 

6 cups vegetable broth 

Chopped parsley to garnish 


  1. Heat the oil in a large Dutch oven. Add onion and sauté 5 minutes or until nicely translucent.
  2. Add carrots, celery, and garlic. Cook an additional 5 minutes, stirring occasionally. 
  3. Add tomatoes with their liquid, lentils, rice, split peas, dried herbs, pepper and vegetable broth to the pot. 
  4. Stir and bring to a boil, then cover and lower heat to a simmer for approximately 40 minutes. 
  5. Taste and adjust seasonings as it may need more salt, depending on your broth. 
  6. Serve garnished generously with fresh chopped parsley. 

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.


Subscribe to get the latest health tips from our expert clinicians delivered weekly to your inbox.

What A Dietician Says Are the Best Diets to Try in 2022

You may be thinking about changing your eating habits to lose weight, feel more energetic, lower your blood-pressure levels or achieve a healthier lifestyle. 

Try These 9 Things for Better Gut Health

We all know how uncomfortable it can be to feel bloated, be constipated or experience an occasional bout of diarrhea.

4 Easy Ways to Lower Your Cholesterol

About one-third of Americans – 102 million people aged 20 or older – have higher-than-normal cholesterol levels. Almost 10 percent (35 million) have total cholesterol levels that are 240 mg/dL or higher, which puts them at greater risk of developing heart disease.

How You Can Eat Carbs and Still Lose Weight

The trick to losing weight is to eat more whole carbohydrates, such as vegetables, beans, potatoes and whole grains, and fewer refined carbs.

Worst Foods to Eat for Your Health

If you haven’t thought about whether or not the foods that you consume are truly nourishing you, take time to examine your eating habits to ensure that you’re meeting your nutritional goals.

RECIPE: Heart Healthy Hummus

Here’s a quick recipe that you can use as a base to create all sorts of tasty treats that are good for your heart.

We use cookies to improve your experience. Please read our Privacy Policy or click Accept.