Curry Lentil and Brown Rice Casserole

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
70%
Curry Lentil and Brown Rice Casserole
110 min.
4
333kcal

Suggestions


Are you looking for a delicious and nutritious dish that will satisfy your cravings while keeping your health in check? Look no further than this delightful Curry Lentil and Brown Rice Casserole! Packed with vibrant flavors and wholesome ingredients, this vegetarian, vegan, gluten-free, and dairy-free recipe is perfect for anyone seeking a healthy meal option.

The star of this casserole is the sweet potato, which adds a natural sweetness and a beautiful pop of color. Combined with protein-rich lentils and hearty brown rice, this dish is not only filling but also provides a balanced mix of nutrients. The addition of red bell pepper and raisins brings a delightful contrast of textures and flavors, while the curry powder infuses the casserole with a warm, aromatic essence that will tantalize your taste buds.

Whether you're serving it as a main course, a side dish, or a satisfying lunch, this casserole is sure to impress. With a health score of 70 and only 333 calories per serving, you can indulge guilt-free. Plus, it's easy to prepare and can be made ahead of time, making it a perfect choice for busy weeknights or meal prep. So gather your ingredients, preheat your oven, and get ready to enjoy a wholesome and flavorful meal that everyone will love!

Ingredients

  • medium rum peeled cut into 1/2- to 3/4-inch pieces (2 cups)
  • oz lentils dried rinsed
  • 0.5 cup brown rice uncooked
  • 0.5 cup bell pepper red chopped
  • 0.5 cup raisins 
  • 2.5 cups water 
  • tablespoons soya sauce 
  • teaspoons curry powder 
  • tablespoons slivered almonds 

Equipment

  • oven

Directions

  1. Heat oven to 375°F. In ungreased 2- or 2 1/2-quart casserole, mix all ingredients except almonds.
  2. Cover and bake 1 hour to 1 hour 15 minutes or until rice and lentils are tender. Uncover and stir mixture.
  3. Let stand 5 minutes before serving.
  4. Sprinkle with almonds.

Nutrition Facts

Calories333kcal
Protein18.18%
Fat10.23%
Carbs71.59%

Properties

Glycemic Index
54.79
Glycemic Load
21.24
Inflammation Score
-8
Nutrition Score
23.094348047091%

Flavonoids

Cyanidin
0.12mg
Catechin
0.21mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Luteolin
0.11mg
Isorhamnetin
0.13mg
Kaempferol
0.02mg
Quercetin
0.06mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:332.76kcal
16.64%
Fat:3.88g
5.97%
Saturated Fat:0.45g
2.81%
Carbohydrates:61.15g
20.38%
Net Carbohydrates:44.72g
16.26%
Sugar:2.04g
2.27%
Cholesterol:0mg
0%
Sodium:520.03mg
22.61%
Alcohol:0.08g
100%
Alcohol %:0.04%
100%
Protein:15.53g
31.05%
Manganese:1.73mg
86.29%
Fiber:16.43g
65.72%
Folate:222.91µg
55.73%
Vitamin B1:0.52mg
34.52%
Vitamin C:26.8mg
32.49%
Phosphorus:312.17mg
31.22%
Magnesium:114.63mg
28.66%
Iron:4.88mg
27.11%
Vitamin B6:0.48mg
23.76%
Copper:0.44mg
22%
Potassium:729.75mg
20.85%
Zinc:2.84mg
18.94%
Vitamin B3:3.09mg
15.43%
Vitamin B5:1.39mg
13.89%
Vitamin E:2mg
13.35%
Vitamin B2:0.22mg
13.07%
Vitamin A:609.64IU
12.19%
Calcium:62.5mg
6.25%
Selenium:4.1µg
5.86%
Vitamin K:4.04µg
3.84%