Lentil and Vegetable Bake
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A Frugal Recipe
This recipe is straightforward to make and it doesn't matter too much about getting quantities exact so you don't have to spend ages weighing and measuring. The bake does need some time in the oven but even with that, from start to finish this recipe takes little over an hour to make. It's filling, loaded with nutrients, low in fat and cheap to make - especially if you substitute a few fresh tomatoes for the sun-dried ones.
This recipe is also very flexible. If you haven't got all the ingredients to hand there are many substitutions you can make. I have made some suggestions below the ingredients list.
Lentil and Vegetable bake served with garlic bread
Lentil and Vegetable Bake ingredients
- Around 225 grams/8oz lentils, (red, brown or green are all okay)
- 3 tablespoons olive oil
- 1 large or 2 small aubergines/eggplant
- 1 medium onion
- 1 medium pepper, (red, yellow or orange are all fine)
- 2 cloves garlic
- 1 teaspoon dried mixed herbs, (or a handful of fresh herbs)
- one small jar sundried tomatoes, drained, (will be around 50 g/2oz when drained)
- passata, (sieved tomatoes)
- About 3 tablespoons grated cheese, (optional, or use vegan cheese for dairy-free)
- a couple of slices of wholemeal or gluten-free breadcrumbs or about 50 grams ground almonds
- seasoning to taste
small pulse, such as aduki beans or small haricot beans
extra eggplant or zucchini
4 fresh tomatoes (or omit altogther)
basil or oregano (fresh or dried)
for a vegan dish, use vegan cheese or just omit the cheese
Because this recipe is flexible, you can try out different ingredients, or use whatever you have in your store cupboard or fridge.
The passata cannot be substituted, but almost everything else can. For instance, if you don't have lentils you could use a different small pulse, such as adzuki beans. Check the table opposite for other substitutions.
Chop the vegetablesClick thumbnail to view full-size
1) Wash the lentils and place in a pan. Cover with water until it is about double the quantity of the lentils. (This will be around 300 ml or 1½ cups.) Bring to the boil and cook quickly for 10 minutes then turn the heat down and simmer. While the lentils cook, prepare the rest of the ingredients.
2) Wash the vegetables.
3) Thinly slice the aubergine (eggplant).
4) Chop the onion.
5) Chop or slice the pepper.
6) Crush the garlic.
Cook the vegetables in oilClick thumbnail to view full-size
7) Over a low heat, warm about one tablespoon of oil in a saucepan, and add the onions and peppers. Stir and let the vegetables cook for a few minutes.
8) Meanwhile heat a little oil in a frying pan or skillet and cook the aubergine/eggplant slices in batches for a minute or so on each side. You will probably need to cook three batches.
- Tip: don't add to much oil because aubergine will soak it up.
9) While the aubergine is cooking, add the crushed garlic to the onion and peppers.
10) Add the passata and herbs to the peppers and onions.
11) Season to taste.
12) The lentils should be ready at the same time as everything else. Check them, and if they are soft you are ready to assemble the bake. Remove everything from the heat.
13) Spread half the lentils in a greased lasagna dish.
14) Cover with half the aubergine slices.
15) Cover with half the pepper and passata mixture.
16) Dot all the sundried tomatoes over the mixture.
17) Repeat the first 3 layers.
18) Sprinkle with grated cheese, breadcrumbs or almonds if you are using them.
19) Bake for 20 - 25 minutes at 200ºc/400ºF/gas mark 6 until the cheese is and bubbling and the bread crumbs are golden.
Serve with crusty garlic bread.
Time Saving Tip
If you are in a hurry and don't have time to cook the layers of aubergine (eggplant) slices, chop it finely instead and cook with the onions and peppers. You won't have as many layers, but the bake will still be delicious!
The Cooked Lentil and Vegetable Bake
|Serving size: 435|
|Calories from Fat||126|
|% Daily Value *|
|Fat 14 g||22%|
|Saturated fat 3 g||15%|
|Carbohydrates 66 g||22%|
|Sugar 20 g|
|Fiber 27 g||108%|
|Protein 23 g||46%|
|Cholesterol 6 mg||2%|
|Sodium 311 mg||13%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|