Bean, Lentil and Brown Rice Casserole

14 110 315
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 40 min 8
Bean, Lentil and Brown Rice Casserole
Health Rating

Ingredients


1 1/2 tbsp Canola oil
1 cup chopped Yellow onion
3 clove(s) Garlic (minced)
3 tbsp Chipotle chiles in adobo sauce, La Costena (chopped, with 45mL sauce)
1 tsp Oregano, dried
1 tsp Savory, ground
1/2 tsp Black pepper
1 cup Salsa, ready-to-serve, low sodium, hot/medium
1 cup Basmati rice, dry
1 cup Green lentils, raw
1 can(s) (15 oz) Red kidney beans, canned, drained (rinsed)
4 1/2 cup Water
1 leaf Bay leaf
1 cup shredded Cheddar cheese, reduced fat (18%)

Instructions


1. Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart casserole with canola oil cooking spray and set aside.

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. 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.
4. 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.


Enjoy!


Nutrition Facts

Per Portion

Calories 315
Calories from fat 59
Calories from saturated fat 20.2
Total Fat 6.6 g
Saturated Fat 2.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.6 g
Cholesterol 8.4 mg
Sodium 286 mg
Potassium 442 mg
Total Carbohydrate 48 g
Dietary Fiber 7.4 g
Sugars 2.4 g
Protein 16.2 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 1.0
Milk Alternative 0.3
Vegetables 1.3

Energy sources


Pygal61%462.9518211246714223.6191871320712619%296.5337229718069222.0821546235326321%327.1766262394401124.9303654601210761%19%21%CarbohydratesFatProtein
Main