Cheesy Brown Rice and Lentil Casserole

Reviewed by John D. Hainsworth, MD, and Roy Weiner, MD

Makes 4 servings

½ cup dry red wine
1½ cups reduced-sodium
vegetable broth
½ cup dried lentils
½ cup uncooked brown rice
1 cup diced tomatoes, mashed
with a potato masher
1 medium yellow onion, minced

3 small garlic cloves, minced
¼ tsp dried thyme
1 bay leaf
Sea salt and ground pepper to taste
¼ tsp dried basil
½ cup shredded reduced-fat cheddar
cheese (or soy cheese)

Preheat oven to 350°F. In a 6-cup casserole dish, combine all ingredients except cheese. Mix thoroughly and cover with a tight-fitting lid or foil. Bake 90 to 100 minutes or until lentils are tender and liquid is absorbed, stirring 2 or 3 times during baking. Take off foil or lid, remove the bay leaf and top with shredded cheese. Return to oven, uncovered, and heat 3 to 4 minutes, until cheese melts.

Nutrition facts (per serving): calories 231, fat 2 g (saturated fat 1 g), cholesterol 4 mg, protein 14 g, carbohydrates 40 g, fiber 9 g, sodium 163 mg, sugars 4 g

Reprinted from The Anti-Cancer Cookbook: How to Cut Your Risk With the Most Powerful, Cancer-Fighting Foods, by Julia Greer (ISBN 978-0-9624814-9-9, Sunrise River Press). Get your copy by calling 1-800-895-4585 or by visiting,, or your local bookstore.

Published March 2014


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