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Vegetarian Lentil Tamale Casserole Recipe

1 tablespoon olive oil
1 large onion, chopped
1 medium green bell pepper, chopped
2 cloves garlic, finely chopped
3 cups water
1 1/4 cups dried lentils, rinsed
1 (14 ounce) can no-salt-added tomato sauce
1 tablespoon chili powder
1 teaspoon ground cumin

Cornbread topping:
1/2 cup reduced fat cheddar cheese
1/4 cup skim milk
1 (8.5 ounce) package cornbread muffin mix
1 large egg

Heat oil in medium saucepan over medium heat. Cook onion, bell pepper and garlic until tender, stirring frequently. Stir in water, lentils, tomato sauce and seasoning and heat to boil. Reduce heat and simmer partially covered for 35-40 minutes. Heat oven to 400 degrees.

Spray a 2-quart casserole with nonstick cooking spray. Mix all topping ingredients together until moistened. Spoon lentil mixture into casserole and spread topping evenly over lentil mixture. Bake uncovered for 15-20 minutes or until topping is lightly browned.

Makes 6-8 Servings
Serving Size: 12 ounces

Nutrients per serving:
Calories: 342
Total fat: 8 grams
Saturated fat: 2 grams
Cholesterol: 29 mg
Sodium: 479 mg
Carbohydrate: 52 grams
Protein: 17 grams
Dietary fiber: 15 grams



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