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Curry Lentil and Brown Rice Casserole

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Curry Lentil and Brown Rice Casserole
  • Prep 30 min
  • Total 1 hr 50 min
  • Servings 4
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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.
Updated Sep 30, 2009

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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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.
  • tip 2
    This Indian-influenced casserole is excellent with a salad of sliced cucumbers in a mint vinaigrette or yogurt dressing.

Nutrition

270 Calories, 1 1/2g Total Fat, 13g Protein, 63g Total Carbohydrate, 19g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
10
Total Fat
1 1/2g
2%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
470mg
19%
Potassium
740mg
21%
Total Carbohydrate
63g
21%
Dietary Fiber
12g
47%
Sugars
19g
Protein
13g
% Daily Value*:
Vitamin A
110%
110%
Vitamin C
35%
35%
Calcium
6%
6%
Iron
25%
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 Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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