Bean, lentil and brown rice casserole

Beans, lentils and brown rice pack a whole grain and vegetable protein punch

Recipe and photo provided by CanolaInfo.org
270 cal Serves 12
Prep time 0h 10m
Cook time 1h 40m
Total time 1h 50m
Bean, lentils and rice on white plate

Ingredients

Directions

  1. 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.

  2. 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.

  3. 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.

  4. 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

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