Fat Free Cabbage Rice Casserole
Delight in the wholesome simplicity of this Fat Free Cabbage Rice Casserole, a low-calorie yet hearty dish perfect for health-conscious eaters and comfort food lovers alike. Featuring tender layers of green cabbage, nutty white rice, and a robust medley of diced tomatoes, garlic, and onions simmered in vegetable broth, this casserole is both satisfying and nutritious. With warm, earthy spices like paprika and oregano enhancing every bite, it’s a flavorful, fat-free option for dinners or meal prep. Ready in just over an hour with minimal prep, this plant-based casserole is oven-baked to perfection and garnished with fresh parsley for a vibrant finish. Perfect as a light vegetarian main or a wholesome side, it’s a must-try for anyone seeking a simple, guilt-free meal made with pantry staples.
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Recipe Information
Ingredients
- 1 head (medium) Green cabbage
- 1 cup White rice
- 3 cups Vegetable broth
- 1 14-ounce can Diced tomatoes
- 1 medium (diced) Onion
- 3 cloves (minced) Garlic
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 2 tablespoons (chopped, for garnish) Fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Core and thinly slice the cabbage into manageable shreds.
Rinse the rice under cold water to remove excess starch, then set it aside to drain.
In a large skillet over medium heat, add 3 cups of vegetable broth and bring to a simmer.
Add the diced onion and garlic to the broth and cook for 3-4 minutes until softened.
Stir in the diced tomatoes (with their juice), paprika, oregano, black pepper, and salt. Mix well to combine the flavors.
Layer half of the sliced cabbage in the bottom of a 9x13-inch glass or ceramic casserole dish.
Sprinkle the rinsed rice evenly over the cabbage layer.
Pour half of the tomato mixture over the rice, spreading it out evenly.
Add the remaining cabbage on top, followed by the rest of the tomato mixture, ensuring everything is well-covered.
Cover the casserole dish tightly with aluminum foil and bake for 45 minutes.
Carefully remove the foil and bake for an additional 5 minutes to slightly crisp the top layer of cabbage.
Remove from the oven and let the casserole sit for 5 minutes before serving.
Garnish with fresh chopped parsley and serve hot. Enjoy!
Nutrition Facts
Calories |
856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3491 mg | 152% | |
| Total Carbohydrate | 175.5 g | 64% | |
| Dietary Fiber | 43.2 g | 154% | |
| Total Sugars | 57.2 g | ||
| Protein | 35.1 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 690 mg | 53% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 4043 mg | 86% | |
*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.
