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Curry Lentil and Brown Rice Casserole

Try this low-fat curry-lentil casserole. Coax out the dish’s Indian roots—serve with sliced cucumbers in mint vinaigrette or Yoplait yogurt dressing.

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( 28 Ratings)

28 Ratings

5 Stars 32%

4 Stars 29%

3 Stars 36%

2 Stars

1 Stars

Member Reviews ( 4 )

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Prep Time 30 min
Total Time 1 hr 50 min
Servings 4

Ingredients

1: medium dark-orange sweet potato, peeled, cut into 1/2- to 3/4-inch pieces (2 cups)

3/4: cup dried lentils (6 oz), sorted, rinsed

1/2: cup uncooked natural whole-grain brown rice

1/2: cup chopped red bell pepper

1/2: cup raisins

2 1/2: cups water

2: tablespoons soy sauce

2: teaspoons curry powder

2: tablespoons slivered almonds, if desired

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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. Let stand 5 minutes before serving. Sprinkle with almonds.

EXPERT TIPS

Expert Tips

Lentils are often used as a meat substitute. They’re a good source of iron and phosphorus and also contain calcium and vitamins A and B.

This Indian-influenced casserole is excellent with a salad of sliced cucumbers in a mint vinaigrette or yogurt dressing.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 10),

% Daily Value

Total Fat: 1 1/2g; 1 1/2%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 470mg; 470%;
Total Carbohydrate: 63g; 63%
(Dietary Fiber 12g 12% Sugars 19g 19% ),
Protein: 13g; 13%

% Daily Value*:

Vitamin A: 110%;
Vitamin C: 35%;
Calcium: 6%;
Iron: 25%;

Exchanges:

2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

3 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 4 Reviews View All

Posted 3/30/2012 3:24:00 PM REPORT ABUSE Kmpeters7 said:

Rating:

This is a wonderful casserole. I have made it at least six times. I love it. It is healthy, easy and inexpensive. However, I always have to add at least twice as much water as the recipe calls for and bake it for a longer baking time. This may be due to the high altitude I live at.

This reply was: Helpful Inspiring

Posted 7/11/2010 6:12:42 PM REPORT ABUSE ngonzal4 said:

Rating:

Just enjoyed an incredible Indian dinner - this curry lentil and rice casserole along with Indian-spiced chicken. The casserole came out perfect. I used golden raisins instead of regular ones (my mom insisted), and it was delicious. I left it in the oven for about 1 hour and 15 min. and the rice and lentils were cooked well. If you're new to Indian food, I definitely recommend it!

This reply was: Helpful Inspiring

Posted 6/20/2010 9:39:48 AM REPORT ABUSE veronicasmommy said:

Rating:

This was my first curry dish that I ever made myself and it came out fabulous. My husband wasn't fond of the raisins but we were not overwhelmed with a strong curry taste. Overall it was a great indian dish.

This reply was: Helpful Inspiring