Lentil, Rice, and Veggie Casserole
Ingredients List
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½ cup uncooked long grain white rice
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2 ½ cups water
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1 cup red lentils
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1 teaspoon vegetable oil
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1 small onion, chopped
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3 cloves garlic, minced
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1 fresh tomato, chopped
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⅓ cup chopped celery
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⅓ cup chopped carrots
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⅓ cup chopped zucchini
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1 (8-ounce) can tomato sauce
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1 teaspoon dried basil
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1 teaspoon dried oregano
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1 teaspoon ground cumin
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salt and pepper, to taste
Instructions
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In a pot, bring rice and 1 cup of water to a boil. Cover, reduce heat to low, and simmer for 20 minutes. In another pot, cook lentils with the remaining 1 1/2 cups of water for 15 minutes, or until tender.
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Preheat the oven to 350°F (175°C).
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Heat oil in a skillet over medium heat. Add onion and garlic, then stir in tomato, celery, carrots, zucchini, and half of the tomato sauce. Season with half of the basil, oregano, cumin, salt, and pepper. Cook until vegetables are tender.
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In a casserole dish, combine the cooked rice, lentils, and vegetables. Top with the remaining tomato sauce and sprinkle with the rest of the basil, oregano, and cumin.
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Bake in the preheated oven for 30 minutes, or until bubbly and golden.
Nutritional Information (per portion)
| 187 | Calories |
| 2g | Fat |
| 35g | Carbs |
| 10g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 187 | |
| % Daily Value * | |
| Total Fat 2g | 2% |
| Saturated Fat 0g | 1% |
| Sodium 212mg | 9% |
| Total Carbohydrate 35g | 13% |
| Dietary Fiber 8g | 29% |
| Total Sugars 5g | |
| Protein 10g | 19% |
| Vitamin C 10mg | 11% |
| Calcium 49mg | 4% |
| Iron 4mg | 23% |
| Potassium 582mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5