Bean, Rice, and Cheese Casserole
This delicious recipe is vegetarian friendly and packs all four food groups into one casserole. This is a great way to use up any extra or leftover vegetables allowing you to benefit from all their nutrients! Any leftovers can be re-heated and enjoyed for lunch or dinner the following day, or frozen for a quick and easy meal at a later date.
Tips: Replace white rice with brown rice, which has a lower glycemic index and higher fiber content helping to keep you feeling full longer.
Ingredients:
| Olive oil | 1 small | 1 small |
| Onion, chopped | 2 ½ cups | 525 mL |
| Garlic, minced | 1 clove | 1 clove |
| Brown rice, uncooked | 1 cup | 250 mL |
| Green lentils, washed | ½ cup | 125 mL |
| Canned chickpeas, drained & rinsed | 1 cup | 250 mL |
| Carrots, shredded or diced | 1 cup | 250 mL |
| Green pepper, diced | 1 cup | 250 mL |
| Red pepper, diced | 1 cup | 250 mL |
| Vegetable stock or water | 3 cups | 750 mL |
| Each salt and peppe | ½ tsp | 2 mL |
| Chopped fresh parsley | 2 tbsp | 30 mL |
| Dried dillweed | 1 tsp | 5 mL |
| Crumbled feta cheese | ½ cup | 125 mL |
| Grated cheddar cheese, low fat | ¾ cup | 175 mL |
Directions:
- In a medium sauce pan, heat oil over medium heat. Add onion and cook about 5 minutes; stir in garlic and cook another 2-3 minutes stirring frequently.
- Stir rice, lentils, red, and green pepper into saucepan; cook 2 minutes.
- Add chickpeas and water, bring to boil, lower heat, cover and cook gently 20-25 minutes or until rice and lentils are tender.
- Stir in remaining ingredients, setting aside 60 mL cheddar cheese.
- Place in glass casserole dish and sprinkle with remaining cheddar.
- Broil until cheese bubbles and browns lightly.
Serving Size Guide: recipe serves 8, 1 serving = ¾ cup (263g/serving).
