Whole-Grain Lentil Casserole

This hearty recipe comes from Leslie Beck, RD, author of 12 nutrition books, including The Plant-Based Power Diet and Foods that Fight Disease.

Ingredient

• 1 1/2 cup sodium-reduced chicken or vegetable stock
• 1/2 cup dried green lentils
• 1/2 cup uncooked brown rice
• 1 cup stewed tomatoes
• 1/2 cup dry white wine or freshly squeezed lemon juice
• 1 cup chopped onion
• 1 clove garlic, crushed
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried basil
• 1 bay leaf
• Freshly ground black pepper, to taste
• 1/2 cup reduced-fat shredded cheese, such as cheddar or mozzarella

Preheat oven to 350 degrees. In a 6-cup casserole dish, combine stock, lentils, rice, tomatoes, wine, onion, garlic, thyme, basil, bay leaf, and pepper.

Cover with lid or foil and bake for 1½ hours, stirring two or three times. Sprinkle cheese on top and bake for another 5 minutes.

Makes 4 servings (1½ cups each) with 288 calories, 5 g fat, 43 g carbohydrates, 491 mg sodium, and 5 g fiber, plus 15 g protein.