Bean, Lentil and Brown Rice Casserole
Beans, lentils and brown rice pack a whole grain and vegetable protein punch.
Makes 12 servings
Cooking time: N/A
Ingredients
- 1 1/2 Tbsp canola oil 20 mL
- 1 cup chopped onion 250 mL
- 3 cloves garlic, minced
- 3 Tbsp chopped, canned chipotle peppers in adobo sauce 45 mL
- 1 tsp dried oregano 5 mL
- 1 tsp dried savory 5 mL
- 1/2 tsp freshly ground black pepper 2 mL
- 1 cup sodium-reduced medium or hot salsa 250 mL
- 1 cup raw brown basmati rice 250 mL
- 1 cup raw green lentils 250 mL
- 1 can (19 oz/540 mL) kidney beans, drained and rinsed
- 4 1/2 cups water 1.125 L
- 1 bay leaf
- 1 cup low-fat shredded Cheddar cheese 250 mL
Instructions
- Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart casserole with canola oil cooking spray and set aside.
- In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes. Add garlic, chipotle peppers, oregano, savory and black pepper and cook for 1-2 minutes more. Stir in salsa and deglaze pan.
- Add brown rice, lentils, kidney beans, water and bay leaf. Bring to a boil. Transfer mixture to prepared baking dish. Cover with foil and bake in preheated oven for about 1 1/4-1 1/2 hours or until rice and lentils are tender and no water remains. Stir twice during baking, replacing foil before returning to oven. Remove bay leaf before serving.
- Remove from oven and sprinkle with cheese. Leave foil off and return to oven for 3-4 minutes to melt cheese. Remove bay leaf before serving.
Notes
Serving Size: 1 cup (250 mL)
Nutritional Information
Per Serving
Calories | 270 |
Total fat | 4 g |
Saturated fat | 0.5 g |
Cholesterol | 0 mg |
Sodium | 280 mg |
Carbohydrates | 47 g |
Fiber | 13 g |
Protein | 14 g |
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