Rice and Chickpea Casserole
Elevate your weeknight dinner game with this hearty and wholesome Rice and Chickpea Casserole! Packed with protein-rich chickpeas, tender rice, and a vibrant medley of sautéed vegetables, this one-dish wonder is infused with the warm, earthy flavors of cumin, paprika, and oregano. Simmered in a savory blend of crushed tomatoes and vegetable broth, this casserole is baked to perfection, with the option to top it with gooey melted cheese for an extra layer of indulgence. Ready in under an hour, this easy-to-make recipe is as nutritious as it is satisfying. Perfect for meal prep or feeding the whole family, it’s a comforting vegetarian dish that’s sure to become a staple in your recipe rotation. Garnish with fresh parsley, serve it warm, and savor every bite of this crowd-pleaser! Keywords: rice and chickpea casserole, vegetarian casserole, easy dinner ideas, protein-packed recipe, healthy one-pot meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 medium bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 2 cups cooked white or brown rice
- 1.5 cups cooked chickpeas (or 1 can, drained and rinsed)
- 1.5 cups crushed tomatoes
- 1 cup vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup grated cheese (optional, for topping)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 375°F (190°C).
In a large skillet, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, diced carrot, and bell pepper. Continue to sauté for another 5 minutes.
Add the ground cumin, paprika, and dried oregano to the vegetables. Cook for 1 minute, stirring constantly, until fragrant.
Stir in the cooked rice, chickpeas, crushed tomatoes, and vegetable broth. Mix well to combine.
Season the mixture with salt and black pepper.
Transfer the mixture to a greased 9x13-inch casserole dish and spread it out evenly.
If desired, sprinkle grated cheese evenly over the top.
Cover the dish with aluminum foil and bake for 25 minutes.
Remove the foil and bake for an additional 10 minutes to allow the top to brown slightly.
Remove the casserole from the oven and let it rest for 5 minutes.
Sprinkle the chopped parsley over the top before serving.
Serve warm and enjoy!
Nutrition Facts
Calories |
432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 776 mg | 34% | |
| Total Carbohydrate | 63.8 g | 23% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 11.4 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 842 mg | 18% | |
*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.
