Southern Turkey and Lentil Casserole

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Southern Turkey and Lentil Casserole
100 min.
5
429kcal

Suggestions


Welcome to a delightful culinary experience with our Southern Turkey and Lentil Casserole! This dish is not just a meal; it's a celebration of flavors and nutrition that will warm your heart and satisfy your taste buds. Perfectly suited for those seeking a gluten-free and dairy-free option, this casserole is a fantastic choice for anyone looking to enjoy a healthy yet hearty dish.

Imagine the savory aroma of bacon sizzling in a skillet, mingling with the vibrant colors of fresh carrots and onions. As you stir in the lentils, black-eyed peas, and Italian-style stewed tomatoes, you’ll create a symphony of textures and tastes that embody the essence of Southern comfort food. With tender pieces of turkey or chicken, this casserole is not only filling but also packed with protein, making it an ideal main course for lunch or dinner.

Ready in just 100 minutes, this dish serves five and is perfect for family gatherings or meal prep for the week ahead. The combination of ingredients ensures a balanced caloric intake, with a healthy breakdown of protein, fats, and carbohydrates. Top it off with a sprinkle of fresh parsley for a burst of color and flavor, and you have a dish that is as pleasing to the eye as it is to the palate. Dive into this wholesome recipe and enjoy a taste of the South that’s both nourishing and delicious!

Ingredients

  • slices bacon cut into 1/2-inch pieces
  • 15 oz blackeyed peas rinsed drained canned
  • 14.5 oz canned tomatoes italian-style undrained canned
  • cup carrots chopped
  • 1.8 cups chicken broth (from 32-oz carton)
  • tablespoons chili sauce 
  • oz lentils dried rinsed
  • servings parsley fresh chopped
  • 0.5 cup onion chopped
  • 1.5 cups turkey cooked

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • glass baking pan

Directions

  1. Heat oven to 350F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  2. In 10-inch nonstick skillet, cook bacon, carrots and onion over medium heat 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in lentils. Cook 3 minutes, stirring occasionally.
  3. Spoon mixture into baking dish. Stir in black-eyed peas, tomatoes, broth, turkey and chili sauce.
  4. Cover with foil; bake 1 hour to 1 hour 10 minutes or until liquid is absorbed.
  5. Sprinkle with parsley.

Nutrition Facts

Calories429kcal
Protein27.03%
Fat20.87%
Carbs52.1%

Properties

Glycemic Index
41.89
Glycemic Load
11.14
Inflammation Score
-10
Nutrition Score
38.188695674357%

Flavonoids

Catechin
0.16mg
Apigenin
8.62mg
Luteolin
0.08mg
Isorhamnetin
0.8mg
Kaempferol
0.22mg
Myricetin
0.61mg
Quercetin
3.31mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:429.31kcal
21.47%
Fat:10.13g
15.58%
Saturated Fat:3.03g
18.94%
Carbohydrates:56.88g
18.96%
Net Carbohydrates:34.69g
12.61%
Sugar:10.44g
11.6%
Cholesterol:34.73mg
11.58%
Sodium:670.65mg
29.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.51g
59.02%
Folate:421.47µg
105.37%
Vitamin A:4886.88IU
97.74%
Fiber:22.19g
88.76%
Vitamin K:77.43µg
73.74%
Manganese:1.26mg
63.24%
Vitamin B1:0.74mg
49.51%
Phosphorus:465.8mg
46.58%
Iron:7.42mg
41.2%
Vitamin B6:0.75mg
37.32%
Copper:0.69mg
34.4%
Magnesium:134.64mg
33.66%
Potassium:1176.59mg
33.62%
Vitamin B3:6.19mg
30.95%
Zinc:4.42mg
29.5%
Selenium:16.78µg
23.97%
Vitamin C:18.87mg
22.88%
Vitamin B5:2mg
20.01%
Vitamin B2:0.33mg
19.44%
Vitamin E:1.94mg
12.94%
Calcium:100.06mg
10.01%
Vitamin B12:0.47µg
7.8%
Vitamin D:0.16µg
1.07%