Orzo and lentil cassarole in a glass dish

Lentil Orzo Casserole

(DougCookRD.com)

Orzo and lentil cassarole in a glass dish

 

Lentils are a protein-rich pulse. Pulses include lentils, chickpeas, dried peas & beans. 1 cup of cooked lentils has about 18 g of protein in addition to slowly digested carbohydrates, vitamins & minerals. Orzo, also risoni, is a form of short-cut pasta, shaped like a large grain of rice. Orzo can be served alone, as a soup accompaniment, as part of a salad, or baked in a casserole

Lentil Orzo Casserole

Lentils are a protein-rich pulse. Pulses include lentils, chickpeas, dried peas & beans. 1 cup of cooked lentils has about 18 g of protein in addition to slowly digested carbohydrates, vitamins & minerals. Orzo, also risoni, is a form of short-cut pasta, shaped like a large grain of rice. Orzo can be served alone, as a soup accompaniment, as part of a salad, or baked in a casserole
Course Main Course
Cuisine American, Italian
Keyword fiber, grains, lentil, pasta, protein, pulses
Prep Time 20 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 35 minutes
Servings 8

Ingredients

  • 2 Tbsp olive oil
  • 2 medium onions chopped
  • 2 medium carrots peeled and diced (1 cup)
  • 6 medium cloves garlic minced
  • Pinch of red pepper flakes
  • 1 cup dry brown lentils rinsed
  • 1 Tbsp chopped fresh thyme or 1 tsp. dried
  • 3 cups low-sodium vegetable broth
  • 6 oz. dry orzo pasta 1 cup
  • 1 14.5- oz. can diced tomatoes
  • 1/3 cup plain dry bread crumbs
  • 2 Tbsp chopped fresh flat-leaf parsley

Instructions

  1. In large saucepan, heat 1 Tbsp oil over medium heat.
  2. Add onions and carrots; cook, stirring often, until softened, 4 to 6 minutes.
  3. Add garlic and pepper flakes; cook, stirring, 30 to 60 seconds.
  4. Add lentils and thyme; stir to coat.
  5. Add broth and bring to a simmer.
  6. Reduce heat to low, cover and simmer, 25 minutes.
  7. Preheat oven to 350F. Coat deep 3-quart casserole dish with cooking spray.
  8. Transfer lentil mixture to prepared casserole.
  9. Add pasta, tomatoes and salt and pepper to taste; mix with rubber spatula. Pour in 1 1/4 cups boiling water.
  10. Cover with ovenproof lid or foil and bake until lentils and orzo are almost tender, about 25 minutes.
  11. Uncover and stir to redistribute ingredients. (Casserole can be made ahead to this point)
  12. Cover and refrigerate up to 2 days.
  13. Reheat on stove-top, adding enough water to achieve stew-like consistency.
  14. Return to casserole dish.)
  15. In small bowl, mix together bread crumbs, parsley and remaining 1 Tbsp oil and over top of casserole.
  16. Bake uncovered until bubbly and top is crusty, 15 to 20 minutes more.
  17. Serve hot.

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health.  Follow me on Facebook, Instagram and Twitter.

Vegetarian Times, December 2000

Photo credit: Emily