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INGREDIENTS

1 1/3 cups brown-green lentils
2 tsp dry mustard powder
3/4 cup (scant) liquid honey
1/2 cup low-salt soy sauce
1/2 tsp pepper
1/2 tsp ground ginger
1 tbsp fresh lemon juice
1/2 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped sweet pepper (green, yellow or red)
1/2 cup chopped celery
2 tbsp light olive oil


COOKING INSTRUCTIONS

  1. Rinse lentils well and place in pot. Cover generously with fresh cold water. Bring to a boil, then turn heat down to simmer for 15 minutes. Drain and save 1/4 cup of the cooking water. Set both lentils and cooking water aside.
  2. Combine next six ingredients and mix with the saved lentil water and cooked lentils.
  3. In 2 tbsp olive oil, saute the veggies just until crisp and onion is translucent. Add to cooked lentils.
  4. Place entire mixture into a 2 1/2 quart casserole dish, cover and bake in preheated oven at 350° F for 45 minutes.
  5. Uncover, then bake for an additional 15 minutes.


NOTES

Serves 4-5.

I've always found this recipe a real treat, due to the sweetening effect of the honey. Children should therefore appreciate this recipe, which is a good thing since lentils are fairly nutritious. They are high in folate and therefore a good choice for pregnant women. They also contain healthy amounts of potassium and magnesium, and are rich in iron, protein and fibre. Served over rice, this meal will provide a complete source* of protein for vegetarians. (However, this is not recommended for diabetics due to the high carbohydrate content.)

However, lentils should be eaten sparingly by anyone with gout because they are moderately high in purines. Warning: lentils may give some people gas and they could possibly trigger migraine headaches in those susceptible to migranes.

This recipe freezes well, rice included, and so leftovers will make a highly nutritious lunch. I've even eaten it cold (with the rice) on occasion and found it to be still quite tasty.

*Plant proteins are “incomplete” (they contain only some amino acids, and which ones they contain varies by species). This is why vegetarians must be careful to eat certain foods in combination (i.e. beans with rice); by combining the amino acids in multiple foods they will get a more complete protein. To learn more, click here.




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