Whole-Grain Lentil Casserole Recipe

by Leslie Beck, Registered Dietitian See Bio

Leslie Beck, a Registered Dietitian, is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail, and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements.
www.lesliebeck.com

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I’ve been making this fibre- and folate-rich casserole for years and still love it. It’s also become a huge hit with my clients – even kids like it! I usually serve it with steamed broccoli for a vegetarian meal, but you can also serve it as side dish instead of plain rice. Double the recipe to make extra for quick weekday lunches.

1 ½ cups (375 ml) sodium-reduced chicken or vegetable stock
½ cup (125 ml) dried
green lentils
½ cup (125 ml) uncooked
brown rice
1 cup (250 ml) stewed tomatoes
½ cup (125 ml) dry white wine or freshly squeezed lemon juice
1 cup (250 ml) chopped onion
1 clove garlic, crushed
¼ tsp (1 ml) dried thyme
¼ tsp (1 ml) dried basil
1 bay leaf
Freshly ground black pepper to taste
½ cup (125 ml) shredded cheese, such as cheddar or mozzarella

Preheat oven to 350°F (180°C).

In a 6 cup (1.5 L) casserole dish, combine stock, lentils, rice, tomatoes, wine, onion, garlic, thyme, basil, bay leaf, and pepper.

Cover with lid or foil and bake for 1.5 hours, stirring 2 or 3 times. Sprinkle cheese on top and bake for another 5 minutes.

Serves 4

Per 1.5 cup (375 ml) serving: 288 calories, 15 g protein, 5 g total fat (2 g saturated fat), 43 g carbohydrate, 5 g fibre, 11 mg cholesterol, 491 mg sodium

From Leslie Beck’s Healthy Kitchen © Leslie Beck, 2012. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.


Leslie Beck, a Registered Dietitian, is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail, and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements.
www.lesliebeck.com

 

 

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