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 Serves: Two hungry people for two nights in a row (or four people for one night)

1 cup brown lentils, cleaned/washed
1 cup brown rice, long-grain (preferably basmati)
1 red or yellow onion, chopped
1 green pepper, chopped
2 carrot, chopped
3 celery stalks, chopped
1/2 bulb garlic, minced
3 cups vegetable broth/stock
1/2 cup dry white wine
1 cup grated lowfat cheddar or Monterey Jack cheese (or soy cheese)
Oregano or marjoram and thyme, 1/2 to 1 teaspoon each or to taste
Black pepper and salt to taste


Combine all ingredients into one very large bowl. Mix thoroughly. Turn into olive-oil-greased 2-quart casserole dish. Bake covered at 350° for one hour, then uncover, top with grated cheese, and keep in oven just until cheese melts. Serve topped with low-fat sour cream if desired.


Possible variations on this type of super-quick and easy-to-prepare casserole are endless. You can try red lentils,black or red beans, different kinds of rice, and groupings of more ethnic spices (Mexican, Indian, etc.).

Note: Because it's healthier for the environment as well as for people, we use only organically produced cheeses (Organic Valley and Horizon are two national brands; check for your own local brands), organically grown produce, and packaged products with organically grown ingredients. See Food Brand Recommendations for brand suggestions.


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