Spicy Rice, Bean and Lentil Casserole

Spicy Rice, Bean and Lentil Casserole

This is a family favourite.  It doesn’t last long and is a protein packed vegetarian dinner.  Serve with a fresh green salad to round out this meal.

Ingredients:

  • 2 tsp olive oil (or 2 tsp coconut oil)
  • 2 garlic cloves
  • 1 chopped onion
  • 1 chopped green pepper
  • 3 3/4 cups vegetable stock
  • 3/4 cup brown rice
  • 1/2 cup lentils (dried)
  • 1 tsp basil (dried)
  • 1 tsp chili powder
  • 1 can (190z) kidney beans
  • 1 cup frozen corn
  • 1 cup salsa

Directions:

In a non stick saucepan, heat oil over medium high heat.  Add garlic, onions and green pepper, cook for 3 minutes.  Stir in stock, brown rice, lentils, basil and chili powder, bring to boil.  Reduce heat to medium low and cook, covered and stirring occasionally, for 30 to 40 minutes or until rice and lentils are tender and liquid is absorbed.  Stir in beans, corn and salsa, cover and cook for 5 minutes or until heated through.

Health Benefits:

A high fiber meal that will provide you with easily digested vegetable protein.  The perfect combination to ensure you are getting a complete protein. (beans + rice)

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