This flavorful casserole features red lentils, zucchini, carrots, and onion baked in a creamy peanut butter sauce. It’s simple, filling, high in protein and easy to make.
The recipe is plant-based, gluten-free, with no added oil. On the table in just 30 mins with minimal fussing.
This red lentil casserole is family-friendly and you will find yourself making it over and over again.
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Simple Pantry Ingredients
This easy red lentils casserole is made with simple plant ingredients. It is vegan, oil-free, gluten-free, and packed with fiber. Here is what you need:
- red lentils – they cook really fast
- veggies – zucchini, carrots, onion, garlic, and canned tomatoes
- soy sauce – you can also use tamari sauce for a gluten-free casserole
- light coconut milk – make sure to shake the can well before using
- peanut butter – use natural peanut butter
- seasoning – basil, paprika, ginger, coriander, Himalayan salt
For the full ingredients list, measurements, and instructions, please find the recipe card below.
Why Is This Red Lentil Casserole So Healthy
I believe that focusing on whole natural plant foods while avoiding animal products and processed sugars/oil is the healthiest way to eat. This is why this recipe is completely whole food, plant-based.
Processed sugars are well known for their propensity to stimulate weight gain but that is also true about oil.
Vegetable oils are pure fat and have 8000 calories a pound, have no fiber, and enter the bloodstream very quickly. All this means that they make you gain weight quickly while making your blood more viscose and sluggish.
This casserole is a meal that is very satiating and helps you lose weight. Red lentils are rich in slow-to-digest complex carbohydrates, fiber, and healthy resistant starch which help you feel full for longer.
Lentils and peanut butter are also very high in protein and minerals.
I love adding spices to all my recipes since they elevate the taste of dishes to another level also because spices are antioxidant/phytonutrient powerhouses. They reduce inflammation, boost your immune system and nourish your cells.
Canned tomatoes are high in bioavailable lycopene one of the most powerful antioxidants.
How to Serve
You can enjoy this red lentils peanut butter casserole as it is or as part of a larger meal. Here are a few ways to enjoy it:
- With a loaf of delicious whole grain or gluten-free bread.
- Serve it with a nutritious colorful salad with fresh greens and raw veggies, such as this Broccoli and Tofu Green Salad, or Easy Cucumber Carrot Salad.
- Combine it with some cooked grains, like quinoa, brown rice, buckwheat for a complete meal
- Enjoy it as part of a rich buddha bowl with greens, hummus, cooked rice, veggies etc.
- With various steamed vegetables as a side- like carrots, broccoli, peas, cauliflower
This Red Lentils Peanut Butter Casserole is
- plant-based (vegan)
- oil-free
- gluten-free
- high in fiber
- easy to make
- satiating and comforting
- loaded with healthy plant protein
- on the table in just 30 mins
- incredibly delicious
How to store
Cover and store the baked casserole in the fridge for up to 4 days. You can store it right in the baking dish or transfer to an air-tight container.
Reheat in the oven before eating or you could also try it cold it is equally delicious.
more healthy recipes
- Easy Creamy Lentil Curry
- Lentil Meatballs in Tomato Sauce
- Sweet Potato Red Lentils Soup
- Gluten-free Chickpea Balls
- White Bean Nuggets
If you try this Red Lentils Peanut Butter Casserole, please leave a comment and recipe rating below. I would love to see your recreations so don’t forget to tag me on your Instagram or Facebook post with @wellnessdove and #wellnessdove.
Red Lentils Peanut Butter Casserole
Creamy red lentils casserole with a tasty peanut butter sauce that will satisfy your tastebuds. This easy bake combines lentils, zucchini, carrots, and onion. It is simple, healthy, vegan, and gluten-free. On the table in just 30 mins with minimal fussing. This red lentil casserole is family-friendly and you will find yourself making it over and over again.
Ingredients
- 1⅔ cups (300 g/10.5 oz) red lentils
- 1 small zucchini (220 g/8oz)
- 2 carrots (210 g/7.5 oz)
- 1 large onion (150 g/5 oz)
- 3 cloves garlic
- ½ cup (125 g) chopped canned tomatoes
- 3 cups (720 ml) water
- 2 tbsp soy sauce
- ½ tbsp basil
- 1 tbsp paprika
- 1 tsp ginger
- 1 tsp coriander
- 1 tsp Himalayan salt
- ½ cup (120 ml) light coconut milk
- ¼ cup (65 g) peanut butter
Instructions
- Preheat the oven to 400°F (200°C).
- Put the zucchini, carrots, onion, and garlic in a food processor. Pulse until finely chopped.
- Place the red lentils, chopped veggies, tomatoes, water, and spices (soy sauce, basil, paprika, ginger, coriander, and salt) in a pot. Bring to a boil and let simmer for 10 mins.
- Meanwhile, in a small bowl combine the coconut milk and peanut butter. Whisk them together.
Add the sauce to the pot and cook for another 2-3 mins.
- After that, transfer the red lentil meal into a baking pan/casserole dish. Mine measures 26 x 20 cm (10" x 8"). Sprinkle with some basil on top.
- Bake the casserole in the oven for 15-20 mins. Let it cool and set for about 10-15 mins. Enjoy!
