Lentil And Vegetables Cassarole [Bulkbites.com]

• Servings: 2
• Time: 50 minutes

This is a healthy casserole recipe for dinner, packed with the goodness of lentils and vegetables. Lentils are loaded with protein and minerals but low in saturated fat. They are a good substitute of meat for vegetarians and perfect for meat-free days. Use mixed vegetables to get the most nutrients from this recipe. I have used broccoli, kale and mushrooms as a lean, healthy option. Cheese and tomato are used for the topping which further increases the calcium and antioxidant content of the meal.

Nutrition

• calories: 516
• protein: 42
• carbs: 71
• fat: 8
• saturated fat: 3
• polyunsaturated fat: 1.69
• monounsaturated fat: 2.48
• cholesterol: 170
• sodium: 280
• potassium: 1661
• dietary fiber: 33.16
• sugars: 6.74
• vitamin a: 314
• vitamin c: 99
• calcium: 314
• iron: 11
• magnesium: 0
• complex carbs: 31.1
• other fats: 0.83

Ingredients

• 1 cup Lentils, raw
• 1 cup chopped Broccoli, raw
• 1 cup, chopped Kale, raw
• 1 cup, pieces or slices Mushrooms, white, raw
• 1 tbsp chopped Onions, raw
• 1 tbsp, leaves Spices, thyme, dried
• 2 medium Egg, whole, raw, fresh
• 16 gram Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
• 1 large whole Tomatoes, red, ripe, raw, year round average
• 0.5 cup, shredded Cheese, low fat, cheddar or colby
• 2 dash Salt, table
• 2 dash Spices, pepper, black
• 2 1 cup Water

Instructions

• Cook the lentils in water for 15 minutes until soft. Drain and set aside.
• Set the oven to 400 degree F (200 degree C) and grease the baking pan with cooking oil.
• Whisk together egg, milk, salt, pepper and thyme in a bowl.
• Take a separate bowl and combine cooked lentils, chopped broccoli, kale, mushrooms and onions.
• Pour the egg mixture over the lentils and vegetables. Toss well.
• Transfer the mixture to the baking pan and bake for 25 minutes in the oven.
• Remove from the oven. Sprinkle the cheese evenly and top with tomatoes.
• Return to the oven and bake again for 10 minutes until the tomatoes are soft and cheese is melted.
• Remove from the oven and serve warm.