Lentils are a staple legume in the Mediterranean diet.  Lentils are low GI and contain significant amounts of dietary fibre, which means they help control blood sugar levels.  They are also a great source of protein and vitamin B9, folate.   These little round buttons are a superfood on their own, and when combined with all the other vegetables to make this stew all your necessary nutrients can be found in one bowl!

This can be eaten on its own or served with a piece of grilled white fish and a slice of crusty sourdough or gluten free bread.

Serves: 8

Prep time: 30 mins

Cook time: 45 mins   



  • 1½ cups brown lentils, washed and drained
  • ¾  cup of basmati rice, washed and drained
  • ¼ cup olive oil
  • 1 brown onion, chopped very finely
  • 1 large carrot, grated
  • 2 sticks of of celery, chopped
  • 3 small white zucchinis ,chopped
  • 4-5 medium mushrooms, chopped
  • 2 small cloves of garlic, crushed
  • 2 tbsp of parsley finely chopped
  • 1-2 tomatoes finely chopped
  • 2 lemons squeezed
  • 6-7 cups of water
  • Pinch dried chilli flakes (optional)
  • Salt and pepper to season



  1. Place a large pot on the stove on a low to medium heat, add a glug of olive oil and saute the onion and garlic until lightly browned.

  2. Add the celery and zucchini to the pot and soften.

  3. Add carrot and mushrooms to the pot mixture. Stir through with the other ingredients and allow all vegetables to soften.

  4. Add another tablespoon of olive oil, then the lentils and basmati rice to the pot and mix through, lightly toasting the rice and lentils for 30 seconds.

  5. Add the water, tomatoes, lemon juice, chilli, salt and pepper to the saucepan and stir through all the ingredients.

  6. Turn down the heat to low medium and half place the lid on the pot. Leave the mixture to simmer for about 30 to 40 minutes, stirring every 10 minutes and ensuring the mixture remains moist.

  7. Once cooked remove from the heat, taste and season with additional salt and pepper if required, and add juice with lemon accordingly. Serve in a bowl with a piece of crusty sourdough bread!