Broccoli, Lentil & Rice Casserole
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 366.4
- Total Fat: 5.3 g
- Cholesterol: 13.3 mg
- Sodium: 563.3 mg
- Total Carbs: 65.6 g
- Dietary Fiber: 14.0 g
- Protein: 16.1 g
View full nutritional breakdown of Broccoli, Lentil & Rice Casserole calories by ingredient
Introduction
A great low-fat, high fiber, hearty Vegetarian casserole recipe! Feel free to add/subtract other spices and vegetables. If you are not a Vegetarian, this can easily be adapted to your taste. You could also take out the cheese to make it Vegan.This can be eaten as a main course or as a side to a healthy dinner! A great low-fat, high fiber, hearty Vegetarian casserole recipe! Feel free to add/subtract other spices and vegetables. If you are not a Vegetarian, this can easily be adapted to your taste. You could also take out the cheese to make it Vegan.
This can be eaten as a main course or as a side to a healthy dinner!
Number of Servings: 6
Ingredients
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2.5 cups vegetable broth
3/4 cup lentils (dry)
1/2 cup brown rice (dry)
1/2 cup barley (dry)
1 cup frozen or raw broccoli
1/2 cup carrots
1/2 cup chopped onion
1/2 tsp oregano
1/4 tsp thyme
1/4 tsp rosemary
1/4 tsp basil
1/2 tsp garlic powder or 1 tsp minced garlic
1 cup 2% Milk Cheddar Cheese, shredded
Directions
-Preheat oven to 375 degrees
-Pre-cook the rice and barley for 30 min, straining extra fluid when done. (I cook the 2 together with 2.5 cups water.) Let cool a few minutes bit before combining with other ingredients.
*While waiting to cook, prepare other ingredients*
-For a different taste you can choose to brown the onions before putting them in the casserole.
-Mix all ingredients except cheese in 11x17 baking dish
-Cover with foil and cook for 35 minutes.
-Remove foil, add the cheese, and bake uncovered for another 15 minutes until cheese is melted.
Let cool for about 5 minutes then ENJOY!
Number of Servings: 6
Recipe submitted by SparkPeople user AEON077.
-Pre-cook the rice and barley for 30 min, straining extra fluid when done. (I cook the 2 together with 2.5 cups water.) Let cool a few minutes bit before combining with other ingredients.
*While waiting to cook, prepare other ingredients*
-For a different taste you can choose to brown the onions before putting them in the casserole.
-Mix all ingredients except cheese in 11x17 baking dish
-Cover with foil and cook for 35 minutes.
-Remove foil, add the cheese, and bake uncovered for another 15 minutes until cheese is melted.
Let cool for about 5 minutes then ENJOY!
Number of Servings: 6
Recipe submitted by SparkPeople user AEON077.
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