Brown Rice Nut Tempeh Casserole
Elevate your weeknight dinners with this hearty and wholesome Brown Rice Nut Tempeh Casserole! Packed with protein-rich tempeh, nutty brown rice, and a medley of fresh vegetables like carrots, spinach, and onion, this plant-based casserole is a nutrient-dense comfort food dream. A savory blend of soy sauce, nutritional yeast, and aromatic herbs like thyme and rosemary infuses every bite with bold, umami-rich flavors, while crunchy mixed nuts and optional breadcrumbs add delightful texture. Perfect for vegans and vegetarians, this satisfying dish is baked to golden perfection and makes an excellent main course or meal prep option. Simple, filling, and packed with flavor, this casserole is a must-try for a wholesome, plant-forward lifestyle!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 8 ounces tempeh
- 2 tablespoons soy sauce
- 1 large onion
- 3 garlic cloves
- 2 medium carrots
- 2 cups baby spinach
- 1 cup chopped mixed nuts (walnuts, cashews, almonds)
- 3 tablespoons nutritional yeast
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup vegetable broth
- 0.5 cup breadcrumbs (optional for topping)
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x9-inch casserole dish lightly with olive oil or cooking spray.
Rinse the brown rice under cold water until the water runs clear. In a pot, combine the rice and water. Bring to a boil, then reduce to a simmer, cover, and cook for about 30 minutes, or until tender. Set aside.
While the rice cooks, crumble the tempeh into small pieces. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the tempeh and cook for 5 minutes until lightly golden. Stir in the soy sauce and cook for another 2 minutes, then set aside.
Chop the onion, mince the garlic, and chop the carrots into small pieces. Heat the remaining tablespoon of olive oil in the same skillet over medium heat. Sauté the onion and garlic for 2-3 minutes until fragrant. Add the carrots and cook for another 5 minutes until softened.
Stir the baby spinach into the skillet and cook for 1-2 minutes until wilted. Remove from heat.
In a large mixing bowl, combine the cooked rice, sautéed vegetables, tempeh, chopped mixed nuts, nutritional yeast, thyme, rosemary, salt, and black pepper. Mix well.
Add the vegetable broth to the mixture to help bind the ingredients. If the mixture seems dry, add an extra splash of broth.
Transfer the mixture to the greased casserole dish and spread it out evenly. If desired, sprinkle breadcrumbs over the top for a crunchy topping.
Bake in the preheated oven for 20-30 minutes, or until the top is golden brown and the casserole is heated through.
Let the casserole rest for 5 minutes before serving. Enjoy your Brown Rice Nut Tempeh Casserole!
Nutrition Facts
Calories |
2015 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.1 g | 151% | |
| Saturated Fat | 17.8 g | 89% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3872 mg | 168% | |
| Total Carbohydrate | 171.8 g | 62% | |
| Dietary Fiber | 40.5 g | 145% | |
| Total Sugars | 25.1 g | ||
| Protein | 91.1 g | 182% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 667 mg | 51% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 2998 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
