Broccoli, Lentil & Rice Casserole

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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
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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

    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.

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Member Ratings For This Recipe



  • delicious! I substituted all the seasonings for a TB of italian blend seasoning and used smoky cheddar...it was spectacular! - 11/22/09

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