Curry Lentil and Brown Rice Casserole

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

Minutes

Total Time

1:50

Hr:Mins

Makes

4

servings

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.
Makes 4 servings (1 1/2 cups each)
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Kitchen 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:

1 Serving (1 Serving)
  • Calories 270
    • (Calories from Fat 10),
  • Total Fat 1 1/2g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 470mg;
  • Total Carbohydrate 63g
    • (Dietary Fiber 12g,
    • Sugars 19g),
  • Protein 13g;
Percent Daily Value*:
    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.