By Emily Gratopp, MS, ASCM-CPT Extension Educator in Lancaster County
Cold Nebraska winters call for warm soups and casseroles. Try this low-cost, baked lentil casserole this winter. Lentils are a great plant–based source of protein and fiber that will help you feel full and regulate your body — not to mention they are packed with vitamins and minerals. Lentils are about 1/4 the cost of lean ground beef and can be added to other common casserole dishes.
BAKED LENTIL CASSEROLE
(Makes 5 servings)
1 cup lentils (rinsed)
3/4 cup water
1/2 teaspoon salt (optional)
1/4 teaspoon black pepper (optional)
1/4 teaspoon garlic powder (optional)
1 teaspoon chili powder (optional)
1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
1 (14 ounce) can “no salt added” diced tomatoes
2 carrots, scrubbed with clean vegetable brush under running water, shredded
1/2 cup shredded Cheddar cheese
1. Wash hands with soap and water.
2. Preheat oven to 350°F. Spray a 2-quart baking dish with non-stick cooking spray. Set aside.
3. In a medium bowl, combine lentils, water, seasonings, onion, tomatoes and carrots.
4. Place lentil mixture in prepared baking dish. Cover tightly with oven-safe lid or foil.
5. Bake for 60 minutes.
6. Remove cover and top with cheese.
7. Bake, uncovered 5 minutes or until cheese is melted.
8. Store leftovers in a sealed container in the refrigerator.
Nutrition Information: Serving Size (1/5 of recipe): Calories 77, Total Fat 5g, Saturated Fat 1g, Sodium 67mg, Total Carbohydrates 7g, Fiber 2g
Source: food.unl.edu