Bean, lentil and brown rice casserole
Beans, lentils and brown rice pack a whole grain and vegetable protein punch
270 cal
Serves 12
Prep time
0h 10m
Cook time
1h 40m
Total time
1h 50m
Ingredients
Directions
-
Step 1
Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart (3.4 L) casserole with canola oil cooking spray and set aside. -
Step 2
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. -
Step 3
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 1¼ -1½ 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. -
Step 4
Remove from oven, remove bay leaf and sprinkle with cheese. Leave foil off and return to oven for 3-4 minutes to melt cheese.
Nutritional information
Per serving (1 of 12)
- Calories
- 270
- Protein
- 14 g
- Sodium
- 280 g
- Potassium
- 347 mg
- Total fat
- 4 g
- Saturated fat
- 0.5 g
- Cholesterol
- 0 mg
- Carbohydrates
- 47 g
- Fibre
- 13 g
- Sugars
- 3 g
- Added sugars
- 0 g
