Middle Eastern Barley, Lentil, & Rice Casserole

May 22, 2023May 22, 20230 0
Middle Eastern Barley, Lentil, & Rice Casserole Recipe
in Main

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 tablespoon olive oil
1 small onion , minced
2 cloves garlic , finely chopped
1 teaspoon ground cinnamon
1 teaspoon sugar
1/2 cup dried lentils
1/2 cup pearl barley
1/2 cup long-grain rice
1/4 cup chopped dried apricot
1/2 cup raisins ( I used golden sultanas )
1 1/2 teaspoons dried mint
pepper

Nutrision Information

Servings Per Recipe
6-8
Calories
267
Sugar
12g
Fat
3g
This Middle Eastern-inspired casserole is a hearty and healthy dish that is perfect for a satisfying meal any time of day. The combination of lentils, barley, and rice gives the dish a nice texture, while the chopped apricots and raisins add sweetness and depth of flavor. This casserole is a vegan dish that can be served as a side dish or main course, and it is perfect for meal prep. It's also a great option for individuals who are looking for a meatless meal that's high in protein and fiber. Not to mention, it's easy to make and can be customized with your favorite herbs and spices.

Instructions

1.Rinse the lentils, pearl barley, and rice, and drain them well.
2.In a medium-sized pot, heat the olive oil over medium-high heat.
3.Add the minced onion and garlic, and sauté for 2-3 minutes until they are soft and translucent.
4.Add the cinnamon, sugar, lentils, barley, rice, dried apricots, raisins, and dried mint into the pot, stir well, and add 4 cups of water.
5.Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
6.Let it simmer for about 40-45 minutes, stirring occasionally, until the barley, lentils, and rice are tender and most of the liquid has been absorbed.
7.Season with salt and black pepper to taste.
8.Serve hot or at room temperature.

PROS

This dish is packed with healthy ingredients and is vegan, making it a great option for those looking for plant-based meals.

The combination of barley, lentils, and rice provides plenty of fiber, protein, and complex carbs, which will keep you feeling full and satisfied.

This meal can be made in larger quantities to serve as leftovers for quick and easy meals throughout the week.

CONS

This meal may take longer to cook than some other rice dishes, as all three grains require cooking time.

Some individuals may not enjoy the combination of sweet fruits and cinnamon with savory flavors, so the flavor profile may not be for everyone.

HEALTH & BENEFITS

The Middle Eastern Barley, Lentil, & Rice Casserole is a nutrient-dense meal that offers several health benefits.
Lentils and barley are both excellent sources of fiber, which can aid in digestion, stabilize blood sugar, and lower cholesterol levels.
The addition of apricots and raisins provides natural sweetness while giving you a healthy dose of vitamins A, C, and antioxidants.
The cinnamon in this dish has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

Print

Leave a Reply

Your email address will not be published.