Hearty Instant Pot Lentils & Rice

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This rustic, hearty, instant pot lentils and rice recipe is a great source of protein and fiber. It is not only tasty, but it requires minimal prep and cooking time. It can be served as a main dish or a side.

We like to serve this topped with a steamed vegetable, avocado, and coconut aminos. It can be served on the side with chicken, steak, or burgers. This instant pot lentils and rice recipe is a simple and versatile dish that can be made ahead of time and used throughout the week.

Equipment You May Need

Instant Pot Duo Crisp 11-in-1

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Why pressure cook this recipe?

Pressure cooking lentils can be an effective way to reduce lectin content. Lectins are naturally occurring proteins found in many legumes, including lentils, that can be difficult to digest and may cause digestive issues for some individuals. Here’s how pressure cooking can help:

1. Lectin breakdown: Pressure cooking lentils at high temperatures and under pressure can help break down lectins more effectively than other cooking methods. The combination of heat and pressure helps to denature and deactivate lectins, making them easier to digest.
2. Improved digestibility: By reducing lectin content through pressure cooking, lentils become more easily digestible. This can be particularly beneficial for individuals who struggle with digestive discomfort or have sensitivities to lectins.
3. Neutralizing antinutrients: In addition to lectins, legumes like lentils also contain antinutrients such as phytates. These compounds can interfere with the absorption of certain nutrients. Pressure cooking can help to neutralize antinutrients, making the nutrients in lentils more bioavailable.
4. Maintained nutritional value: While pressure cooking reduces lectins, it retains the nutritional value of lentils. Important nutrients such as protein, fiber, vitamins, and minerals are preserved during the pressure cooking process.
5. Versatility: Pressure cooking provides a versatile approach to cooking lentils. It allows you to experiment with different recipes and flavors, ensuring that you can enjoy a variety of tasty and nutritious meals while reducing lectin content.

Remember that while pressure cooking is an effective method for reducing lectins, it may not completely eliminate them. If you have specific dietary restrictions or concerns, it is always best to consult with a healthcare professional or registered dietitian for personalized advice.

Another thing that I do in order to increase the digestibility of lentils is to soak them in filtered water from my Berkey and some raw unfiltered ACV (apple cider vinegar) for at least 6 hours. Overnight is best if you remember.

Ingredients

• 2 cups (280g) green lentils soaked, rinsed, and checked for stones
• 2 cups white rice (400g)
• 32 oz bone broth (any broth works but I like the added nutrients of bone broth)
• 2 cups (480g) filtered water
• Half cup (113g) butter
• 4 carrots chopped
• 1 onion chopped
• 2 celery ribs chopped
• 2 garlic cloves minced or finely chopped
• 1 tbs salt
• 1 tbs dried parsley
• 1 tsp of ghee for sautéing

Why do I prefer white rice over brown rice?

White rice generally contains less arsenic compared to brown rice. Arsenic is a naturally occurring element found in soil and water, and rice tends to absorb more arsenic from the environment compared to other grains. The levels of arsenic in rice can vary based on factors such as the type of rice, growing conditions, and geographic location.

During the processing of white rice, the outer bran layer, which is more likely to contain higher levels of arsenic, is removed. This polishing process reduces the amount of arsenic in white rice. In contrast, brown rice retains its bran layer, which means it may have slightly higher levels of arsenic.

Instructions

1. Chop all of your vegetables and rinse and check your lentils
2. On the instant pot, turn on the sauté function on the Hi setting
3. Once you feel some heat coming out, add the ghee or other cooking oil
4. Add the onion, carrots, celery and stir frequently for about 3 minutes.
5. Add the garlic and stir for about 1 minute. I like to wait to add the garlic so it doesn’t burn.
6. Add the lentils, rice, parsley, and salt. Stir for about 1 minute.
7. Add the bone broth, water, and butter.
8. Turn off the instant pot.
9. At this point, put on the lid, select the pressure cook option (hi), and set for 5 minutes. Turn off the keep warm option if yours has it.
10. Once finished, release the pressure immediately. If you let it naturally release or if you wait too long your lentils will be overcooked and mushy.
11. Once the pressure is fully released, removed the lid, and mix everything well before serving.

Conventional Cooking Method

This recipe could easily be made on the stove top as well. The cooking time would be increased. To cook this recipe on your stove top, bring the ingredients to boil, reduce to a simmer, cover, and allow to cook 30-40 minutes or until the lentils and rice are tender.

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