This quinoa and lentil pilaf is your go-to for a comforting, protein-packed plant-based meal. Whether you’re fueling up after a long day or meal-prepping for the week, this one-pot vegan dish delivers big flavor and complete nutrition. It’s hearty, budget-friendly, and full of gut-healthy grains.

This recipe is:

• High in protein and fiber
• 100% plant-based, dairy-free, and gluten-free
• Great for easy vegetarian dinners or meal prep

For more vegan protein bowls, visit our recipe hub at Bento’s Bite.

2. Why This High-Protein Quinoa Lentil Rice Pilaf Works

Complete Plant Protein

Combining quinoa and lentils provides all essential amino acids for a satisfying, energizing protein blend.

One-Pot Simplicity

Minimal cleanup with maximum flavor. Just simmer and let the grains soak in all the seasoning.

Meal Prep Friendly

This dish stores well for up to 4 days and reheats beautifully, making it perfect for weekly planning.

3. Ingredients for Quinoa and Lentil Pilaf

• ½ cup quinoa, rinsed
• ½ cup brown lentils, rinsed
• ½ cup long-grain rice
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• ½ tsp cumin
• ½ tsp turmeric
• ½ tsp smoked paprika (optional)
• 3 cups vegetable broth
• Salt and pepper, to taste
• Chopped parsley or cilantro for garnish (optional)

4. Step-by-Step Directions

Stovetop Method

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic; sauté 2–3 minutes until fragrant.
3. Stir in quinoa, lentils, and rice. Toast lightly for 2 minutes.
4. Add spices, salt, pepper, and vegetable broth.
5. Bring to a boil, then cover and simmer 30–35 minutes.
6. Remove from heat and let steam 5 minutes before fluffing with a fork.
7. Garnish with herbs if desired.

Instant Pot Method

1. Set to sauté mode; cook onion and garlic in oil.
2. Add grains, spices, and broth. Stir to combine.
3. Seal lid and cook on high pressure for 10 minutes.
4. Let pressure release naturally for 10 minutes.
5. Fluff and serve.

5. Expert Tips for High-Protein Quinoa Lentil Rice Pilaf

• Rinse all grains well: Removes bitterness and improves texture.
• Spice it up: Add chili flakes or garam masala for a bolder flavor.
• Veggie boost: Mix in chopped spinach or kale during the last 5 minutes.

6. Serving Ideas for High-Protein Pilaf

• Serve as a main with a side salad.
• Use as a base for grain bowls with roasted veggies.
• Stuff into bell peppers or wrap into burritos for variety.

7. Health Benefits of Quinoa and Lentils

This pilaf supports:

• Muscle repair: Thanks to complete protein content
• Digestive health: 8g+ of fiber per serving
• Iron intake: Great for those on a dairy-free, vegetarian plan
• Heart health: Low in saturated fat and cholesterol-free
• Blood sugar balance: High fiber helps regulate blood sugar spikes, making it ideal for maintaining steady energy levels

Additionally, quinoa and lentils are nutrient-dense, containing essential vitamins and minerals like magnesium, folate, and potassium. This makes them an excellent choice for those looking to nourish their bodies with whole, unprocessed foods while supporting sustainable eating habits.

If you’re looking to make your meals both satisfying and nutrient-packed, these ideas can help you plan balanced options for any time of day. For more detailed insights on protein-rich and wholesome nutrition, check out our Easy Cheesy Chicken Broccoli Orzo for a comforting dinner and Crispy Rice Salmon Bowls for a quick, protein-packed lunchbox option.

8. Why You’ll Love This High-Protein Plant-Based Pilaf

This vegan quinoa lentil rice pilaf is:

• Wholesome and comforting
• Budget-friendly and easy to batch-cook
• A complete meatless meal idea with minimal effort

9. Wrap-Up

Loaded with protein, fiber, and flavor, this one-pot quinoa and lentil pilaf checks all the boxes for a satisfying and effortless plant-based dinner. Prep it once, enjoy all week—and nourish your body with every bite.

Discover more vegan protein-packed meals at Bento’s Bite. This dish is quick, satisfying, and supports smart cooking habits that align with USDA home cooking principles.

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