Soybean Rice Cheese Casserole
Dive into the comforting layers of this Soybean Rice Cheese Casserole, a hearty dish brimming with protein-packed soybeans, fluffy white or brown rice, and zesty vegetables like bell peppers and diced tomatoes. Infused with aromatic spices like cumin and paprika, this casserole is crowned with a generous layer of melted cheddar cheese for the perfect savory bite. Easy to prepare in just an hour, it's a wholesome, oven-baked dish that's perfect for weeknight dinners or meal prepping. Garnish with fresh parsley for a burst of color and flavor, and enjoy this protein-rich, vegetarian-friendly casserole that's satisfying, nutritious, and irresistibly cheesy. Ideal for families, potlucks, or anytime you need a comforting, oven-to-table meal!
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Recipe Information
Ingredients
- 2 cups Cooked soybeans
- 3 cups Cooked white or brown rice
- 2 cups Shredded cheddar cheese
- 1 cup Diced onion
- 1 cup Chopped bell pepper (any color)
- 3 cloves Minced garlic
- 1 14.5-ounce can Canned diced tomatoes (with liquid)
- 2 tablespoons Tomato paste
- 1 cup Vegetable broth
- 1 teaspoon Cumin
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 tablespoons Chopped fresh parsley (optional, 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, bell pepper, and minced garlic. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the cumin, paprika, salt, and black pepper, cooking for another 1 minute to toast the spices.
Add the canned diced tomatoes (with liquid), tomato paste, and vegetable broth to the skillet. Stir well to combine and let simmer for 5 minutes.
Combine the cooked soybeans, cooked rice, and the tomato mixture in a large mixing bowl. Stir until evenly blended.
Grease a 9x13-inch casserole dish with a light coating of olive oil or cooking spray.
Spread half of the soybean and rice mixture into the prepared casserole dish. Sprinkle 1 cup of shredded cheddar cheese evenly on top.
Add the remaining soybean and rice mixture and press it gently to level it. Top with the remaining 1 cup of shredded cheddar cheese.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake uncovered for an additional 10-15 minutes, or until the cheese on top is melted and bubbly.
Remove from the oven and let cool for 5-10 minutes before serving.
Garnish with chopped parsley if desired, and serve warm.
Nutrition Facts
Calories |
508 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.5 g | 31% | |
| Saturated Fat | 9.7 g | 49% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 821 mg | 36% | |
| Total Carbohydrate | 49.0 g | 18% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 7.4 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 784 mg | 17% | |
*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.
