Bean, Lentil and Brown Rice Casserole with Chipotle Peppers
Beans, lentils and brown rice pack a whole grain and vegetable protein punch.
INGREDIENTES
- 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 low-fat shredded Cheddar cheese 250 mL
INSTRUCCIONES
- 1. Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart (3.4 L) casserole with canola oil cooking spray and set aside.
- 2. In large 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.
- 3. 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.
- 4. Remove from oven, remove bay leaf and sprinkle with cheese. Leave foil off and return to oven for 3-4 minutes to melt cheese.
RINDE
12 servings
TAMAÑO DE LA PORCIÓN
1 cup (250 mL)
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 270 |
| Grasa total | 4 g |
| Grasa saturada | 0.5 g |
| Colesterol | 0 mg |
| Carbohidratos | 47 g |
| Fibra | 13 g |
| Proteína | 14 g |
| Sodio | 280 mg |
