Spicy Rice, Bean, and Lentil Casserole Recipe
Overview:
This fiber-packed, vegetarian casserole is a nutritionally complete meal that’s perfect for lunch or snacks. Bursting with flavors, it’s a blend of aromatic spices, hearty lentils, beans, and nutritious brown rice. The dish is not only Canadian but also vegan and kid-friendly, making it a versatile option for any occasion. Plus, it’s quick and easy to prepare, taking less than 60 minutes from start to finish.
Ingredients:
| Quantity | Ingredient |
|---|---|
| 2 | Garlic cloves |
| 2-3 | Onions |
| 1 | Green pepper |
| 3/4 cup | Brown rice |
| 3 3/4 cup | Green lentil |
| 3/4 tsp | Dried basil |
| 1/2 tsp | Chili powder |
| 1 can | Red kidney beans |
| 1 can | Canned corn kernels |
| 1 cup | Frozen corn kernels |
| 1 cup | Mild salsa |
| 1 cup | Hot salsa |
Nutritional Information (per serving):
- Calories: 480.8
- Fat Content: 4.9g
- Saturated Fat Content: 0.8g
- Cholesterol Content: 0mg
- Sodium Content: 541.4mg
- Carbohydrate Content: 89.5g
- Fiber Content: 21.8g
- Sugar Content: 6.6g
- Protein Content: 23.6g
Instructions:
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Prepare Ingredients: Start by finely chopping the garlic cloves, onions, and green pepper. Rinse the brown rice and green lentils thoroughly under cold water.
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Sauté Aromatics: In a non-stick saucepan, heat a drizzle of oil over medium-high heat. Add the chopped garlic, onions, and green pepper, and sauté for about 3 minutes until they turn tender and aromatic.
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Cook Rice and Lentils: Stir in the vegetable stock, brown rice, green lentils, dried basil, and chili powder. Bring the mixture to a gentle boil.
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Simmer: Reduce the heat to medium-low, cover the saucepan, and let the mixture simmer gently. Stir occasionally to prevent sticking. Cook for approximately 30 to 40 minutes, or until the rice and lentils are tender and have absorbed most of the liquid.
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Add Beans and Corn: Once the rice and lentils are cooked, stir in the red kidney beans, canned corn kernels, frozen corn kernels, mild salsa, and hot salsa. Mix well to combine all the ingredients.
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Final Heating: Cover the saucepan again and allow the beans, corn, and salsa to heat through for about 5 minutes. This will ensure that all the flavors meld together perfectly.
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Serve: Remove the casserole from the heat and serve hot. You can enjoy it as is or garnish with fresh herbs like cilantro or parsley for an extra burst of flavor.
Serving Suggestions:
- This Spicy Rice, Bean, and Lentil Casserole can be served as a standalone dish for a satisfying meal.
- Pair it with a side salad or some crusty bread for a wholesome lunch or dinner.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a quick and convenient meal option.
Conclusion:
With its robust flavors, hearty texture, and nutritional benefits, this Spicy Rice, Bean, and Lentil Casserole is sure to become a staple in your recipe collection. Whether you’re cooking for your family or hosting a gathering with friends, this dish is bound to impress. Give it a try and let your taste buds revel in the deliciousness of this Canadian-inspired masterpiece! 🍲🌶️
