Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.
This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!
Courtesy of RealHealthyRecipes.com
Here’s what you need
- 1 teaspoon olive oil
- 1 large onion, peeled and finely chopped
- ½ cup dry sprouted lentils, such as Puy or green
- 1 teaspoon garlic, peeled and finely chopped
- 1 red bell pepper, seeded and chopped
- 2 ½ cups low-sodium, organic vegetable broth
- 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
- 2 teaspoons dried basil
- ¼ cup white wine
- 1 (14oz) can chopped tomatoes
- 1 (15oz) can kidney beans, drained and rinsed
- ½ cup shaved Parmesan cheese
- Salt and pepper to taste
- Grated parmesan cheese (optional)
- Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
- Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
- Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
- Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
- Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
- Serve immediately, or freeze remaining portions in individual servings.
260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein.