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Lentil and spinach casserole
Based on a Rose Elliot recipe.
What you need
- 225 g split red lentils
- 550 ml water
- 1 kg spinach
- seasoning
- 225 g tomatoes, peeled and sliced
- 75-100 g grated cheese
Method
Put the lentils and water in a pan - simmer for 20-30 min until soft.
Meanwhile: Wash the spinach. Cook in a dry saucepan for 5-8 min until wilted. Drain off excess liquid. Chop the spinach. Season.
Preheat oven to 190°C. Generously grease a shallow ovenproof baking dish.
Put the spinach in the base. Layer on the sliced tomatoes. Season.
Season the lentils and pour over the tomatoes. Smooth over, spreading to the edges.
Top with grated cheese.
Bake for 40 min.
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Preparation 25 minutes Cook 40 minutes Total 1 hour, 5 minutes -
Energy 342 kcal/serving Fat 2.25 g/serving Carbohydrates 174.98 g/serving Glycaemic Index 19 Glycaemic Load 8.64 
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Submitted by: Daffs
Serving suggestion
Buttery noodles or new potatoes.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1432 | 373 | 10475 | 8350 |
| Energy (kcal) | 342 | 89.3 | 2500 | 2000 |
| Protein (g) | 28.7 | 7.48 | ||
| Carbohydrate (g) | 43.7 | 11.4 | 345 | 275 |
| Fat (g) | 8.65 | 2.25 | 95 | 70 |
| Fat (saturated) (g) | 4.73 | 1.23 | ||
| Fibre (g) | 24.5 | 6.39 | ||
| Sodium (mg) | 340 | 88.6 | ||
| Salt (equivalent) (g) | 0.85 | 0.22 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1776 | 462 | 800 |
| Vitamin B-12 (µg) | 0.18 | 0.05 | 1 |
| Vitamin B-6 (mg) | 0.85 | 0.22 | 2 |
| Vitamin C (mg) | 84.5 | 22.0 | 60 |
| Vitamin D (µg) | 3.40 | 0.89 | 266 |
| Vitamin E (mg) | 5.20 | 1.36 | 10 |
| Zinc (mg) | 4.07 | 1.06 | 15 |
| Calcium (mg) | 432 | 112 | 800 |
| Folate (mcg) | 741 | 193 | 200 |
| Iron (mg) | 12.2 | 3.19 | 14 |
| Magnesium (mg) | 269 | 70.3 | 300 |
| Niacin (mg) | 3.65 | 0.95 | 18 |
| Pantothenic acid (mg) | 1.43 | 0.37 | 6 |
| Riboflavin (mg) | 0.72 | 0.19 | 1.6 |
| Phosphorous (mg) | 500 | 130 | 800 |
| Thiamin (mg) | 0.50 | 0.13 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, water or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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