Lentil and Rice Casserole
An easy savory casserole that is low-fat and deliciously flavorful. Try the soup option too.
Servings: 5 Servings
Calories: 294kcal
Ingredients
- 1 cup lentils dry measurement
- 1 bay leaf crushed
- 1 tsp. salt
- 3 cups of water
- 1 cup rice cooked (1/3 cup pre-cooked measurement)
- 1 medium onion chopped finely
- 1/2 Tbsp. olive oil
- 3 sprigs parsley
- 1/4 tsp. ground nutmeg
- 1/8 tsp. pepper
- 1 -14.5 oz can tomatoes chopped or pureed
Instructions
- Preheat oven to 350
- Sort and wash lentils. In a medium kettle, add water, lentils, bay leaf, salt, and parsley. Cover and cook until lentils are tender, about 30 minutes.
- Saute onion in 1/2 Tbsp. oil until tender. (use water or some of the liquid from the canned tomatoes)
- Add all ingredients together.
- Pour into a casserole dish. Bake for 30 minutes.
- Cover for a very moist casserole. I like to uncover the last 10 minutes.
- If you find after making this recipe you would prefer a thicker end result, you can reduce the tomatoes to 1 cup
- Note: Here's the soup option:
- It can easily serve as a soup before baking. Just prepare in a kettle as above including the onions. Add the precooked rice after the lentils have cooked 30 minutes. Heat until the rice is hot and serve as soup. The leftovers will turn into a casserole by the next day.
Notes
Weight watcher points are 7 for a heaping cup. Lentils are a great source of protein as well, 8 grams per 1/4 cup pre-cooked measurement.
Nutrition
Serving: 1Serving | Calories: 294kcal | Carbohydrates: 55g | Protein: 13g | Fat: 2g | Saturated Fat: 1g | Sodium: 387mg | Potassium: 441mg | Fiber: 13g | Sugar: 2g | Vitamin A: 15IU | Vitamin C: 3mg | Calcium: 37mg | Iron: 3mg