Middle Eastern Barley Lentil Rice Casserole
Bursting with hearty grains, warm spices, and nourishing legumes, this Middle Eastern Barley Lentil Rice Casserole is a wholesome one-pot wonder perfect for cozy dinners or meal prep. Featuring a harmonious blend of nutty barley, protein-packed lentils, and fragrant basmati rice, this casserole is infused with the rich flavors of ground cumin, coriander, and cinnamon, creating a dish that’s both aromatic and deeply satisfying. Simmered in a savory vegetable broth with a touch of tomato paste, it’s then baked to tender perfection. Garnished with fresh parsley and optional slivered almonds for added texture and freshness, this vegetarian casserole is a versatile main course that’s easy to prepare and even easier to love. Perfect for feeding a crowd or enjoying leftovers, it's a nutritious, flavor-packed addition to your recipe repertoire.
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Recipe Information
Ingredients
- 1 cup Barley
- 1 cup Brown lentils
- 1 cup Basmati rice
- 3 tablespoons Olive oil
- 1 large, diced Onion
- 3 cloves, minced Garlic
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cinnamon
- 4 cups Vegetable broth
- 2 tablespoons Tomato paste
- 1.5 teaspoons (adjust to taste) Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons, chopped Fresh parsley
- 0.25 cup (optional, for garnish) Slivered almonds
Instructions
Rinse the barley, lentils, and rice thoroughly under cold water until the water runs clear. Set aside.
Preheat the oven to 375°F (190°C).
In a large, oven-safe pot or Dutch oven, heat olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes until softened and lightly golden.
Stir in the minced garlic, ground cumin, coriander, and cinnamon, and cook for 1-2 minutes until aromatic.
Add the rinsed barley, brown lentils, rice, vegetable broth, tomato paste, salt, and black pepper to the pot. Stir well to combine.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 5 minutes.
Cover the pot with a lid or aluminum foil and transfer it to the preheated oven.
Bake in the oven for 40 minutes, checking halfway to gently stir the mixture (add more broth if needed).
Once the grains are tender and the liquid is absorbed, remove the casserole from the oven and let it rest for 5 minutes.
Fluff the casserole with a fork, garnish with fresh parsley and slivered almonds (if using), and serve warm.
Nutrition Facts
Calories |
298 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 921 mg | 40% | |
| Total Carbohydrate | 40.5 g | 15% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 5.5 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 605 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
