Zulandt's Lentil Casserole

Vegetarian
Health score
8%
Zulandt's Lentil Casserole
140 min.
8
330kcal

Suggestions

Ingredients

  • 0.8 cup bread crumbs 
  • 1.5 cups brown rice 
  • 1.5 tablespoons cumin 
  • teaspoons oregano dried
  • servings salt and pepper to taste
  • ounce sharp cheddar cheese divided grated
  • cubes vegetable bouillon 
  • tablespoons vegetable oil 
  • cups water 
  •  onion white chopped
  • medium zucchini chopped

Equipment

  • frying pan
  • sauce pan
  • oven
  • pot

Directions

  1. In a saucepan, bring water and bouillon cubes to a boil.
  2. Add rice and stir. Reduce heat, cover and simmer for 50 minutes, or until rice is tender and all liquid has been absorbed.
  3. Heat oil in a stockpot over medium-high heat. Cook zucchini and onion until tender, but still slightly firm, about 5 minutes. Stir in cumin, oregano, lentils, and about 6 cups water gradually. Bring to a soft boil, and continue cooking until lentils are tender, 45 to 60 minutes, adding water as needed.
  4. Preheat oven to 375 degrees F (190 degrees C).
  5. Mix the cooked rice together with the lentils, and season to taste with salt and pepper. Stir in 3/4 of the Cheddar cheese, and transfer mixture into a 9x13 inch pan.
  6. Mix remaining cheese together with the breadcrumbs, and spread evenly over the top of the dish.
  7. Bake in the preheated oven just until cheese has melted, about 10 minutes.

Nutrition Facts

Calories330kcal
Protein13.67%
Fat40.45%
Carbs45.88%

Properties

Glycemic Index
22.84
Glycemic Load
15.81
Inflammation Score
-7
Nutrition Score
14.214782585268%

Flavonoids

Isorhamnetin
0.69mg
Kaempferol
0.09mg
Quercetin
2.95mg

Nutrients percent of daily need

Calories:329.91kcal
16.5%
Fat:14.89g
22.91%
Saturated Fat:6.33g
39.54%
Carbohydrates:38.01g
12.67%
Net Carbohydrates:35.53g
12.92%
Sugar:1.97g
2.18%
Cholesterol:28.35mg
9.45%
Sodium:469.63mg
20.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.32g
22.64%
Manganese:1.55mg
77.67%
Calcium:261.7mg
26.17%
Phosphorus:260.25mg
26.02%
Magnesium:75.98mg
19%
Vitamin B1:0.28mg
18.57%
Selenium:10.77µg
15.39%
Vitamin B6:0.28mg
13.98%
Zinc:2.09mg
13.96%
Vitamin B2:0.21mg
12.6%
Iron:2.23mg
12.38%
Vitamin B3:2.42mg
12.11%
Vitamin K:11.88µg
11.31%
Fiber:2.48g
9.9%
Copper:0.19mg
9.68%
Folate:33.7µg
8.43%
Vitamin B5:0.78mg
7.76%
Vitamin A:356.93IU
7.14%
Potassium:247.62mg
7.07%
Vitamin C:5.5mg
6.67%
Vitamin B12:0.34µg
5.6%
Vitamin E:0.66mg
4.4%
Vitamin D:0.17µg
1.13%
Source:Allrecipes