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.

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

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

  • 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

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.

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.