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Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg⏱ 60 min total
Recipes

Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg

Per 1 serving · 431 g · 15 ingredients

Calories
507
25%
of a 2,000 cal day
  • Protein
    23g
    17% of calories
  • Carbs
    63g
    49% of calories
  • Fat
    19g
    34% of calories
Portion

At a glance

One serving of Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg (431 g) has 507 calories, with 23 g of protein, 63 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (45% DV), dietary fiber (26% DV) and Vitamin K (92% DV). Keep an eye on sodium and cholesterol, which provide 55% and 62% of the daily value.

Per 100 g
118cal
low energy density
Protein per 100 cal
4.4g
Net carbs
56g
carbs minus fiber
Fiber
7.2g
4.1 g sugar

High in

20%+ of the daily value

  • Protein45%
  • Dietary fiber26%
  • Vitamin K92%
  • Thiamine47%
  • Riboflavin (B2)27%
  • Niacin22%

Good source of

10–19% of the daily value

  • Vitamin A13%
  • Vitamin C16%
  • Vitamin E19%
  • Vitamin B1218%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium55%
  • Cholesterol62%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 40 min
  1. 1

    Bring the broth to a boil in a large saucepan. Stir in the brown rice, lentils, and a generous pinch of salt. Reduce to a gentle simmer, cover, and cook until both are tender, 35–45 minutes, adding hot water or broth as needed. Remove from heat and rest, covered, 10 minutes.

  2. 2

    Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium heat. Add sliced onions and cook, stirring occasionally, until deeply golden and caramelized, about 20 minutes, adding a splash of water if the pan dries. Stir in the minced garlic and cook 1–2 minutes more until fragrant.

  3. 3

    Fold half of the onion mixture into the rice and lentils along with the cumin, chopped parsley, and the remaining 1 tablespoon olive oil. Taste and adjust seasoning.

  4. 4

    Wipe out the skillet, lightly oil, and return to medium heat. Fry the eggs to your preferred doneness and season with a pinch of salt, black pepper, and paprika.

  5. 5

    Serve the rice-lentil mixture in bowls topped with the reserved caramelized onions, pine nuts, and a spoonful of harissa.

Vitamins & minerals

Amounts for 1 serving (431 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A117 μg
13%
Vitamin C14 mg
16%
Vitamin D1 μg
7%
Vitamin E3 mg
19%
Vitamin K111 μg
92%
Thiamine1 mg
47%
Riboflavin (B2)0.3 mg
27%
Niacin3 mg
22%
Vitamin B61 mg
43%
Folate (B9)238 μg
59%
Vitamin B120.4 μg
18%
Pantothenic acid2 mg
46%
Choline204 mg
37%

Minerals

NutrientAmount% Daily Value
Calcium83 mg
8%
Iron5 mg
67%
Potassium651 mg
14%
Magnesium107 mg
25%
Phosphorus396 mg
57%
Zinc3 mg
29%
Copper1 mg
62%
Manganese3 mg
114%
Selenium25 μg
45%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene3 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene430 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.1 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.3 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol80 μg—
Serine1 g—
Starch19 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 507 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 96min
    Walking (3.5 mph)
  • 61min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 71min
    Swimming laps

Common questions

How many calories are in Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg?

One serving of Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg (1 serving) has 507 calories, which works out to 118 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg high in protein?

It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg keto-friendly?

It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg?

1258 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Brown Rice Bowl with Lentils, Caramelized Onions & Fried Egg?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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