Lentil & Rice Casserole
Lentils contain a higher amount of insoluble than soluble fiber, and whole grain rice contains more soluble than insoluble. Eating the two together gives you a good balance of each. Soluble fiber forms a gel in the stomach, helps reduce cholesterol and promotes stable blood sugar levels.
1 cup split red lentils
1/3 cup long grain brown rice
5 cups vegetable broth
1 leek, cut into thick slices
3 garlic cloves, minced
14 ounce can chopped tomatoes
2 teaspoons curry powder
1 teaspoon chili powder
1 red bell pepper, seeded and sliced
1 cup broccoli florets
8 small ears corn, halved lengthways
1/2 cup green beansil
salt and pepper
Procedures: 1. Put the lentils, rice and vegetable broth in a large flameproof casserole and cook over a low heat, stirring occasionally for 20 minutes.
2. Add the leek, garlic, tomatoes and their can juice, curry powder, chili powder, and all the vegetables to the pan.
3. Bring the mixture to the boil, reduce the heat, cover and simmer for a further 15 minutes or until the vegetables are tender.
4. Season with salt and pepper to taste and serve immediately.
Keywords: Lentil & Rice Casserole