Lentils and Rice

Robyn posted this recipe on her blog a couple of days ago along with other lentil recipes. I think my mom made lentils for us a few times growing up, but I don't know why I never think to use them. I am also excited to make Robyn's Lentil Soup recipe which she posted here. Tonight, though, I thought I'd ease my family slowly into the world of lentils with a non spicy, conservative recipe. It was delicious--the girls were excited to eat something that didn't have tomatoes or peppers in it. I served it with my go-to salad, a Spinach and Mushroom Salad, and it made a great meal. I did realize that it is hard to photograph cooked lentils since they just look like a big blob, but trust me, they were yummy.

LENTILS AND RICE
2 2/3 c. chicken broth (I used organic vegetable broth)
3/4 c. dried lentils
3/4 c. onion, chopped
1/2 c. brown rice, uncooked
1/2 t. basil, dried
1/4 t. salt
1/4 t. oregano, dried
1/4 t. thyme, dried
1/8 t. pepper
1/2 c. swiss cheese, shredded

1. Combine all ingredients except cheese. (I cooked onions in a saute pan with a little olive oil until just tender and then toasted the brown rice for a couple of minutes in the same pan before adding them to the other ingredients.)
2. Turn into ungreased 1 1/2 qt. casserole dish with lid
3. Bake at 350 degrees, covered for 1 1/2-2 hours or until rice and lentils are done.
4. Uncover and add cheese, stir to incorporate. You can also top with a little cheese. Bake again for 3 minutes until cheese is melted.

I love what Robyn wrote on her blog about lentils--I hope she won't mind if I post some of what she wrote here, so you all can be enlightened as well:

Introducing...Lentils! "Since I absolutely love lentils, but most people I know have NO clue what to do with them, I thought I would tell you a little bit about lentils, why they are so wonderful, and how to make them. Lentils are cheap and easy, and so good for you. You want to get to know them!

First of all, lentils are a "legume", a word we often hear but have no idea what it means. This group includes beans, peas, and lentils. Lentils are listed as Dr. Perricone's #4 superfood on Oprah's site. They give you protein, cholesterol-lowering soluble fiber, as well as about twice as much IRON as other legumes. (this is why I love them- I hate red meat!) And lentils are higher in most B vitamins (stress-fighters) and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects. Plus, researchers discovered that the pigment in Beluga black lentils acts like an antioxidant and helps protect against heart disease, cancer, and the aging process in general. Not too shabby for something so tiny!

Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going, at just 75 cents per pound at grocery stores. And unlike other legumes, you don’t have to soak them before cooking. Just rinse them in cold water and simmer in water or broth until tender. Lots of other nations have discovered lentils- Africa, Turkey, Middle East, Egypt, India, and Pakistan are just a few countries where lentils are a staple to the diet, so why not join them?

Looking at my generic, Kroger-brand lentil package, I can see that just 1/4 cup of dried lentils (they expand when cooked) contains the following:
0 g Fat
20 g Carb
10 g Protein
11 g Fiber
20% Iron
4% Vit C
2% Calcium
So the amount of protein in just 1/4 cup of lentils is just below that of a McDonald's Cheeseburger, and MORE than an ounce of cheese, a cup of milk, or an egg. And who said you had to eat meat and dairy to get protein?"