Beans, lentils and brown rice pack a whole grain and vegetable protein punch.

Makes 12 servings
Cooking time: N/A


  • 1 1/2 Tbsp canola oil 20 mL
  • 1 cup chopped onion 250 mL
  • 3 cloves garlic, minced
  • 3 Tbsp chopped, canned chipotle peppers in adobo sauce 45 mL
  • 1 tsp dried oregano 5 mL
  • 1 tsp dried savory 5 mL
  • 1/2 tsp freshly ground black pepper 2 mL
  • 1 cup sodium-reduced medium or hot salsa 250 mL
  • 1 cup raw brown basmati rice 250 mL
  • 1 cup raw green lentils 250 mL
  • 1 can (19 oz/540 mL) kidney beans, drained and rinsed
  • 4 1/2 cups water 1.125 L
  • 1 bay leaf
  • 1 cup low-fat shredded Cheddar cheese 250 mL 


  1. Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart casserole with canola oil cooking spray and set aside.
  2. In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes. Add garlic, chipotle peppers, oregano, savory and black pepper and cook for 1-2 minutes more. Stir in salsa and deglaze pan.
  3.  Add brown rice, lentils, kidney beans, water and bay leaf. Bring to a boil. Transfer mixture to prepared baking dish. Cover with foil and bake in preheated oven for about 1 1/4-1 1/2 hours or until rice and lentils are tender and no water remains. Stir twice during baking, replacing foil before returning to oven. Remove bay leaf before serving.
  4. Remove from oven and sprinkle with cheese. Leave foil off and return to oven for 3-4 minutes to melt cheese. Remove bay leaf before serving.


Serving Size: 1 cup (250 mL)

Recipe courtesy of

Nutritional Information

Per Serving
Calories 270
Total fat 4 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 280 mg
Carbohydrates 47 g
Fiber 13 g
Protein 14 g

Donate to diabetes research today!