Bean, Lentil and Brown Rice Casserole with Chipotle Peppers


When I think of canola,  I can’t help but think of lentils. A few years ago, when I was on a Love Your Lentils tour, where we visited Saskatchewan’s farmlands, there were endless fields of yellow canola flowers alongside.  So to me, lentils and canola make for a winning Canadian combo.

This fibre and protein-packed recipe, from CanolaInfo,  is a super dish for both vegetarians and meat eaters alike.  To me, this dish begs for a chopped cilantro garnish.

Bean, Lentil and Brown Rice Casserole with Chipotle Peppers

1 1/2 Tbsp canola oil 20 mL
1 cup onion chopped 250 mL
3 cloves garlic, minced
3 Tbsp chopped, canned chipotle peppers in adobo sauce 45 mL
1 tsp dried oregano 5 mL
1 tsp dried savory 5 mL
1/2 tsp freshly ground black pepper 2 mL
1 cup sodium-reduced medium or hot salsa 250 mL
1 cup raw brown basmati rice 250 mL
1 cup dried green lentils 250 mL
1 can (19 oz/540 mL) kidney beans, drained and rinsed
4 1/2 cups water 1.125 L
1 bay leaf
1 cup lower-fat shredded Cheddar cheese 250 mL

Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart (3.4 L) casserole with canola oil cooking spray and set aside.

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.

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 from oven, remove bay leaf and sprinkle with cheese. Leave foil off and return to oven for 3-4 minutes to melt cheese.

Yield: 12 servings. Serving Size: 1 cup (250 mL)

Nutrition information per serving
•    Calories:  270
•    Protein: 14 grams
•    Fat: 4 grams
•    Saturated fat:  less than 1 gram
•    Carbohydrate: 47 grams
•    Dietary fibre:  13 grams
•    Sodium: 280 milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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