Asian Lentil Sesame Fried Rice

Asian Lentil Sesame Fried Rice | Food & Nutrition Magazine | Volume 10, Issue 2
Photography by David Raine | Food styling by Breana Moeller | Prop styling by Michelle Wilkinson

This nutrient-packed, one-pot meal uses readily available and easy-to-prepare ingredients including rice, canned green lentils and frozen green peas.

SERVING SIZE: 1¾ cup (253 grams)
PREP TIME: 15 minutes
COOKING TIME: 15 minutes


  • 1 15-ounce can no-salt green lentils, drained and rinsed
  • 2½ tablespoons (37 milliliters) soy sauce, divided
  • 2 teaspoons (8 milliliters) olive oil, divided
  • 1 tablespoon fresh ginger, minced
  • 3 tablespoons garlic, minced and divided
  • ½ cup tomatoes, diced
  • ½ cup carrots, grated
  • 1 cup celery, diced
  • 1 cup frozen peas
  • ¼ teaspoon ground black pepper
  • 4 cups cooked brown rice
  • 1½ tablespoons raw or toasted sesame seeds
  • ½ tablespoon (6 milliliters) sesame oil


  1. Place drained and rinsed lentils in a sieve or fine-holed colander and let sit for 5 minutes. Transfer to a medium bowl and add 1½ tablespoons soy sauce. Marinate for at least 5 minutes.
  2. In a large pot or wok over medium heat, warm 1 teaspoon olive oil. Add ginger and 1½ tablespoons minced garlic, stirring until garlic is golden brown. Add tomato and carrots and stir to combine, sautéing for 1 to 2 minutes.
  3. Add celery, frozen peas, 1 tablespoon soy sauce and black pepper and cook for 1 to 2 minutes. Add marinated lentils. Stir to combine, then cook 2 to 3 minutes on low-medium heat, stirring occasionally. Transfer to a bowl and set aside.
  4. In the same pot over low-medium heat, add 1 teaspoon olive oil and 1½ tablespoons minced garlic. Once oil is hot and garlic pieces start to sizzle, add cooked rice. Stir quickly to coat the rice with oil to prevent it from sticking to the pot. Cook until heated, about 1 to 2 minutes.
  5. Add vegetable mixture back to the pot and cook for 2 to 3 minutes, stirring occasionally, until the entire mixture is heated through. Turn off heat and mix in sesame seeds. Drizzle with sesame oil. To serve, distribute evenly into bowls.

Cooking note: One- to two-day-old cooked rice works best when making fried rice. Cooked medium- or long-grain white rice can be used in place of brown rice. Avoid short-grain or sushi rice, as these will become too sticky. Canned black, brown or green lentils can be used. For additional flavor, garnish with chopped green onion.

NUTRITION PER SERVING:* 299 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 693mg sodium, 50g carbohydrate, 10g fiber, 5g sugar, 13g protein, 599mg potassium, 301mg phosphorus

*Nutrition facts reflect generic canned lentils.

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Anna Tseng
Anna Tseng, MPH, RDN, LDN is a plant-based dietitian and founder of PlantNourished. She’s passionate about helping busy individuals and families make a smooth transition to plant-based eating and loves spending time in the kitchen creating easy, flavorful and nutrient-packed plant-based recipes! Find her at and on Instagram.