Lentil Taco Rice Bowl

Ingredients

• 1 tbspolive oil or avocado oil
• 1 largeyellow onion, finely chopped
• 2–3 clovesgarlic, minced
• 1red pepper, finely chopped (optional but recommended)
• 190 g (1 cup)brown or green lentils, rinsed and drained
• 1 tbspchilli powder
• 2 tspground cumin
• 1 tspsmoked paprika (or sweet paprika)
• ½ tspdried oregano
• ¼–½ tspcayenne pepper (optional)
• ½ tsp, or to tastesalt
• ¼ tsp, or to tasteblack pepper
• 600 ml (2½ cups)vegetable stock or water
• 1 tbsptomato purée
• 1 tspsoy sauce or tamari
• 1 tbspfreshly squeezed lime juice
• 480–640 g (3–4 cups), cookedrice
• To tasteassorted toppings, such as shredded lettuce, diced tomatoes, chopped coriander, sliced avocado or guacamole, salsa, sweetcorn, pickled red onion, grated cheese or vegan cheese, sour cream or vegan cashew crema, sliced jalapeños or crushed tortilla crisps

Instructions

1. 1

   Sauté the vegetables

   Heat the oil in a large pan or pot over a medium heat. Add the onion and cook for 5–7 minutes, until softened and translucent. If using the pepper, add it and cook for a further 3–4 minutes, until slightly softened.

2. 2

   Toast the spices

   Add the garlic and cook for about 1 minute, taking care not to let it burn. Stir in the chilli powder, cumin, smoked paprika, oregano, cayenne if using, salt and black pepper. Cook for 30–60 seconds, stirring constantly.

3. 3

   Add lentils and liquids

   Tip in the rinsed, drained lentils and stir to coat them with the vegetables and spices. Pour in the stock or water, then stir in the tomato purée and soy sauce or tamari.

4. 4

   Simmer the lentils

   Bring the mixture to the boil, then turn the heat to low, cover and simmer for 30–40 minutes, until the lentils are tender but still hold their shape. Stir occasionally and check the liquid; add a splash more stock or water if the pan looks dry before the lentils are cooked. The finished mixture should be thick but moist.

5. 5

   Finish the mixture

   Take the pan off the heat and stir in the lime juice. Taste and adjust the salt, pepper or chilli powder if needed.

6. 6

   Prepare the rice

   While the lentils simmer, cook the rice or chosen grain according to its packet instructions or your preferred method. Keep it warm.

7. 7

   Assemble the bowls

   Divide the warm rice between bowls and add a hearty portion of the lentil mixture to each.

8. 8

   Add the toppings

   Finish each bowl with your chosen toppings, combining different colours, textures and flavours.

9. 9

   Serve straight away

   Serve the bowls immediately.

What are lentil taco rice bowls?

This bowl brings together rice and lentils seasoned with familiar taco spices, then lets you finish the combination with toppings of your choice. It takes inspiration from Mexican-American taco flavours rather than being a traditional Mexican dish.

Brown or green lentils are a good fit because they keep their shape as they simmer. The spiced lentils make a hearty topping for rice, while lime and fresh or crunchy garnishes bring contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 550 calories, 25g protein, 0g carbs, 0g fat.

The rice provides most of the carbohydrate, while the lentils contribute protein and carbohydrate. Oil, avocado, cheese and creamy toppings add fat, so a practical way to balance the bowl is to include plenty of lettuce, tomatoes or salsa alongside them.

Choose lentils that hold their shape

Lentils: Brown or green lentils are specified here because they stay intact when cooked. Red lentils soften much more and can turn the mixture mushy.

Liquid: Vegetable stock adds savoury flavour, while water also works. Keep a little extra nearby in case the pan becomes dry before the lentils are tender.

Build the taco flavour

Aromatics: Give the onion time to soften before adding the garlic; this forms the base of the mixture. The optional red pepper adds sweetness and colour.

Spices: Stir the seasonings over the heat for 30–60 seconds so they become fragrant. Keep stirring during this brief step to stop the garlic or spices catching.

Check the lentils as they cook

Tenderness: Start checking as the lentils approach 30 minutes, since the method gives a 30–40 minute simmer. They should be tender but still retain their shape.

Consistency: Aim for a thick, moist mixture rather than a soupy one. If the lentils are not ready and the pan looks dry, add a splash of stock or water and continue simmering.

Make the most of the timing

Rice: Cook the rice while the lentils simmer, following the instructions for your chosen grain. Keeping it warm means the bowls are ready to assemble as soon as the lentils are done.

Finish: Stir in the lime juice off the heat, then taste before serving. Adjust the seasoning at this point to suit the toppings and your preference.

Choose toppings for contrast

Fresh toppings: Shredded lettuce, diced tomatoes, coriander, salsa or pickled red onion bring freshness and brightness.

Creamy and crunchy toppings: Avocado, guacamole, sour cream or cashew crema add a soft contrast, while crushed tortilla crisps add crunch. Add toppings just before serving so they keep their texture.

What to serve alongside

These bowls can be served as a complete meal, with the rice and lentils making up the base and toppings added at the table. If you want extra fresh contrast, serve with more lettuce, tomatoes or salsa.

The suggested toppings are flexible, so set out a few options and let everyone build their own bowl.

Recipe notes & tips

• Rinse and drain the lentils before adding them to the pan.
• Use brown or green lentils rather than red ones to help the cooked mixture keep its shape.
• Stir constantly while toasting the spices so the garlic does not burn.
• Check the liquid as the lentils simmer and add a splash more if the pan looks dry.
• Cook the rice while the lentils simmer to have both components ready together.
• Add the lime juice after taking the lentils off the heat.

Variations

• Use quinoa: Serve the lentil mixture over cooked quinoa instead of rice.
• Choose cauliflower rice: Use it as the bowl base in place of cooked rice.
• Swap the paprika: Use sweet paprika instead of smoked paprika.
• Adjust the heat: Leave out the cayenne for a milder bowl or add it to taste.
• Go gluten-free: Choose tamari instead of soy sauce.
• Change the toppings: Add sweetcorn, pickled red onion or crushed tortilla crisps to suit your preference.

Common mistakes to avoid

• Using red lentils: They can become too soft; choose brown or green lentils to help them hold their shape.
• Burning the garlic: Add the spices after about 1 minute and keep stirring.
• Leaving the spices unstirred: Stir constantly for the brief toasting step so they do not catch.
• Letting the pan dry out: Check the liquid while simmering and add a splash of stock or water if needed.
• Overcooking the lentils: Check for tenderness from 30 minutes and stop cooking when they are tender but still intact.
• Adding lime too early: Stir it in after removing the pan from the heat, as directed.

How to store

Refrigerate leftover lentil mixture and rice separately in covered containers and use within 3 days. Reheat until piping hot, adding a splash of water to the lentils if they have thickened; add fresh toppings after reheating.

Frequently asked questions