Nutty Vegetable Rice Casserole
Elevate your weeknight dinner game with this Nutty Vegetable Rice Casserole, a delightful blend of wholesome brown rice, vibrant seasonal vegetables, and crunchy toasted almonds (or cashews) all baked to bubbly perfection under a blanket of gooey cheddar cheese. Infused with earthy spices like cumin and paprika, and a splash of umami-rich soy sauce, this casserole delivers a savory flavor explosion in every bite. It's an easy-to-make, one-dish meal that's both hearty and nutritious, perfect for feeding a crowd or meal prepping for the week. With just 20 minutes of prep time and customizable garnishes like fresh parsley, this vegetarian casserole is sure to become a family favorite. Serve it as a comforting main or a versatile side dish that will leave everyone asking for seconds!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 large carrot, diced
- 1 medium zucchini, diced
- 1.5 cups broccoli florets
- 1 medium red bell pepper, diced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon ground cumin
- 0.5 teaspoon paprika
- 2 tablespoons low-sodium soy sauce
- 1 cup shredded cheddar cheese
- 0.5 cup toasted almonds (or cashews), chopped
- 2 tablespoons parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish and set aside.
In a medium-sized pot, bring 2 cups of water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 35 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
While the rice is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Sauté the chopped onion and minced garlic until fragrant and translucent, about 2-3 minutes.
Add the diced carrot, zucchini, broccoli florets, and red bell pepper to the skillet. Cook for 6-8 minutes, stirring occasionally, until the vegetables have softened but still retain some crunch.
Season the vegetables with salt, black pepper, ground cumin, and paprika. Stir well to combine.
Stir in the soy sauce and cook for an additional 1-2 minutes to let the flavors meld together.
In a large mixing bowl, combine the cooked rice and sautéed vegetables. Mix until well incorporated.
Fold in half of the shredded cheddar cheese (1/2 cup) and half of the toasted almonds (1/4 cup). Mix well.
Transfer the mixture to the prepared casserole dish and spread it out evenly.
Top with the remaining shredded cheddar cheese (1/2 cup) and toasted almonds (1/4 cup).
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbling.
Remove from the oven and let the casserole cool for 5 minutes before serving.
Optional: Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.9 g | 124% | |
| Saturated Fat | 30.6 g | 153% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 121 mg | 40% | |
| Sodium | 3970 mg | 173% | |
| Total Carbohydrate | 108.8 g | 40% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 22.7 g | ||
| Protein | 59.6 g | 119% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1250 mg | 96% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2016 mg | 43% | |
*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.
