Middle Eastern Barley, Lentil, & Rice Casserole 🥘
Cook Time: 45 minutes
Prep Time: 10 minutes
Total Time: 55 minutes
Recipe Category: One Dish Meal
Keywords: Long Grain Rice, Rice, Grains, Lentil, Beans, Fruit, Southwest Asia (Middle East), Asian, Vegan, < 60 Mins, Oven, Stove Top
Calories: 250.9 per serving
Fat Content: 2.8 grams
Saturated Fat Content: 0.4 grams
Cholesterol Content: 0 milligrams
Sodium Content: 6.2 milligrams
Carbohydrate Content: 50.4 grams
Fiber Content: 8.9 grams
Sugar Content: 11.7 grams
Protein Content: 7.6 grams
Description:
Discover the delightful blend of sweet and savory flavors in this Middle Eastern-inspired casserole. Originally stumbled upon in the “8 Week Cholesterol Cure,” this dish pleasantly surprised its creator by winning over even the most discerning taste buds. Perfect for those seeking a wholesome, family-friendly meal that satisfies both hunger and health goals.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cinnamon
- 1 tablespoon sugar
- 1/2 cup dried lentils
- 1/2 cup pearl barley
- 1/2 cup long-grain rice
- 1/4 cup raisins
- 1/2 cup dried apricots, chopped
- 1/2 teaspoon dried mint
- Pepper, to taste
Instructions:
| Step | Description |
|---|---|
| 1 | Heat olive oil in a medium-large saucepan over medium heat. Alternatively, use water for sautéing as a healthier option. |
| 2 | Add chopped onion and minced garlic to the pan. Cook and stir for about 2 minutes until they become fragrant and lightly golden. |
| 3 | Stir in ground cinnamon and sugar, followed by 4 cups of water. |
| 4 | Add dried lentils and pearl barley to the saucepan. Bring the mixture to a boil over medium heat, then reduce the heat to low. |
| 5 | Cover the saucepan and simmer gently for approximately 20 minutes, allowing the lentils and barley to soften. |
| 6 | Next, add long-grain rice, chopped apricots, raisins, and dried mint to the mixture. Stir well to combine all ingredients evenly. |
| 7 | Continue to simmer the casserole, covered, for another 20 minutes or until all the ingredients are tender and have absorbed the liquid. |
| 8 | Season the casserole with pepper to taste. |
| 9 | Serve hot and enjoy the flavorful goodness of this Middle Eastern masterpiece! |
Note:
- Adjust seasoning and sweetness according to personal preference.
- For added nutrition, consider incorporating vegetables like diced carrots or bell peppers.
- This dish can be enjoyed on its own or paired with a fresh salad for a complete and balanced meal.
Nutritional Information (per serving):
- Calories: 250.9
- Fat: 2.8g
- Saturated Fat: 0.4g
- Cholesterol: 0mg
- Sodium: 6.2mg
- Carbohydrates: 50.4g
- Fiber: 8.9g
- Sugar: 11.7g
- Protein: 7.6g
Prepare to tantalize your taste buds with this aromatic and hearty Middle Eastern Barley, Lentil, & Rice Casserole. Whether it’s a busy weeknight or a weekend gathering, this dish promises to impress both family and friends alike. Enjoy the delightful journey of flavors with every comforting bite!
