Cheesy Bean and Lentil Bake : Egg free : Nut free : Vegetarian

This hearty veggie lentil bake can be prepared in advance and topped with cheese and breadcrumbs just before cooking. If you are living a very low carb lifestyle this recipe may not suit you, but read on and see what you think.

Ingredients
Serves 4 - 6
2 tbsp olive oil
1 large onion, finely chopped
2 sticks celery, finely chopped
1 large carrot, finely chopped
1 courgette/zucchini, finely chopped
2 garlic cloves, crushed
½ tsp crushed dried chilli flakes
½ tsp dried oregano
100g/3½oz brown basmati rice
500ml/18fl oz vegetable stock
2 x 400g tin chopped tomatoes
400g tin mixed beans in water, drained
400g tin lentils in water, drained
2 tbsp tomato purée (sun-dried is nice)
150g/5oz mature cheddar, grated
2 tbsp breadcrumbs
salt and freshly ground black pepper

Method
1. Preheat the oven to 190C/170C Fan/Gas 5.
2. Heat the oil in a large saucepan and add the onion, celery and carrot. Cook over a medium–low heat for 10 minutes, or until softened. Add the courgette/zucchini, garlic, chilli and oregano and cook for 2–3 minutes.
3. Stir in the rice and season with salt and pepper. Pour in half the vegetable stock and a tin of tomatoes. Bring to a gentle simmer, cover with a lid and cook for 12–15 minutes, or until the rice is al dente ( cooked to be firm to the bite) has absorbed most of the stock.
4. Add the remaining stock and tomatoes, the beans, lentils and tomato purée. Cook for 5 minutes to reduce a little. Taste* and adjust the seasoning if necessary, you may need to add a pinch of sugar to balance the acidity of the tomatoes.
5. Stir in 100g/3½oz of cheese and pour into a large ovenproof dish. Top with the remaining cheese and breadcrumbs.
6. Bake on the middle shelf of the oven for 30 minutes, until the topping is crisp and bubbling. Leave to sit for 2–3 minutes before serving with steamed greens.

* Taste is so important to check the flavour balance and adjust the seasoning if necessary

Based on six servings, each portion provides
17g protein, 36g carbohydrate (of which 10g sugars), 15g fat (of which 6g saturates), 7g fibre and 0.7g salt.
From an idea seen here

~ some flowers to brighten your day ~

(they are artificial floralsilk but do give a welcome splash of colour)

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan