Lentils, Rice and Beans Bake
main meal
Time2 hr
Yield4 portions
Energy369 kcal
Components0
Ingredients
- 2.5mloil, rapeseed
- 1wholeonion≈ 150 g onion
- 2clovegarlic
- 20gtomato paste
- 1.5tspspice, cumin, ground
- 1tspspice, chili powder
- 1tspherb, oregano, dried
- 0.5tspspice, paprika, sweet
- 0.5tspspice, paprika, smoked
- 0.375tspsalt
- 0.125tspmonosodium glutamate
- 0.5tspspice, pepper
- 80glentils, green
- 90gbeans, black, dry
- 400gchopped tomatoes
- 120gsweetcorn, frozen
- 500stock, vegetable (ml (prepared/500ml))≈ 1 cube stock, vegetable
- 135grice, white
- 30gcheese, cheddar
- 10gherb, coriander, fresh
- 10glime juice
Instructions
Lentils, Rice & Beans Bake
Process
- Saute the onion then the garlic
- Add the spices, stir and toast for 30 seconds
- Add the lentils, black beans, chopped tomatoes, corn, stock. Stir to combine, cover with a lid, bring to a boil.
- *** Simmer for 5 minutes ***
- Add the rice and stir, then re-cover and bring back to a boil.
- *** Simmer for 20 minutes ***
- Remove from heat, allow to rest for 5 minutes
- Mix through the cheese.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 369 | 1476 |
| Protein | 16.8 | 67.4 |
| Carbohydrates | 55.8 | 223.4 |
| Total Sugars | 9.7 | 38.7 |
| Free Sugars | 1.6 | 6.5 |
| Fat | 6.0 | 23.9 |
| Saturated Fat | 2.0 | 8.2 |
| Fibre | 10.2 | 41.0 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.7 | 6.8 |
| Iron | 6.48 | 25.9 |
| Calcium | 149 | 597 |
| Vitamin B12 | 0.18 | 0.72 |
| Omega 3 | 10.1 | 40.5 |
| Magnesium | 90.4 | 362 |
| Potassium | 917 | 3670 |
| Caffeine | 0 | 0 |
| Cost | £0.75 | £2.98 |