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Spinach and Lentil Nasi Goreng

Fried rice with a few healthy twists

20 mins
10 ingredients
$2.68 / person
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Spinach and Lentil Nasi Goreng


Serves =4

  • 2 tsp extra virgin olive oil
  • 1 red onion, ends and papery skin removed then finely chopped
  • 1 red capsicum, remove core and seeds and dice the flesh
  • 1 cup corn kernels
  • 250g (2 cups) frozen spinach
  • 400g can brown lentils, drain liquid and rinse with water
  • 3 cups cooked brown rice
  • 4 eggs
  • 4 tbs tamari soy sauce (salt reduced)
  • 1 tsp curry powder

It’s this easy

  • Boil the rice, drain and put to one side (or use microwavable rice)
  • Heat oil in a large wok or frying pan over a high heat, add onion and cook for 2- 3 minutes
  • Add the capsicum, corn and spinach and cook for another 2 minutes. Sprinkle the curry powder and add the tamari sauce
  • Rinse the lentils. Add with rice to frying pan. Stir until combined and heated through
  • Fry the eggs and serve on top sunny side up!


  • Make this dish spicy by adding chilli, more curry powder and/or grated ginger
  • You will need to cook 1 cup of raw rice with 3 cups of water to make 3 cups of cooked rice


Nutrition information (per serve):

  • Energy (2099kJ)
  • Protein (24.3g)
  • Total fat (9.4g)
  • Saturated fat (2.1g)
  • Carbohydrate (74.9g); Starch (66.6g), Sugars (8.3g), Added sugars (0.9g), Free sugars (0.9g)
  • Dietary fibre (13.9g)
  • Sodium (717mg)
  • Calcium (105mg)
  • Iron (7.1mg)


Contains: Gluten, Soy, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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