Brown Rice and Pine Nut Casserole

Elevate your weeknight dinner game with this wholesome and flavorful Brown Rice and Pine Nut Casserole. Packed with nutrient-rich brown rice, crunchy toasted pine nuts, and sautéed vegetables like carrots, celery, and onions, this dish strikes the perfect balance between hearty and healthy. Enhanced with aromatic garlic, fresh parsley, and a hint of Parmesan (if desired), this casserole is a comforting crowd-pleaser perfect for vegetarians and anyone seeking a satiating meatless main. With just 15 minutes of prep time and a quick bake to golden perfection, this recipe is as convenient as it is delicious. Serve it as a standalone meal or a stunning side dish, and bask in the earthy, nutty flavors that make this casserole a standout.

Nutriscore Rating: 63/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 cups brown rice
• 3 cups water
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 minced garlic cloves
• 1 medium, diced carrot
• 1 medium, diced celery stalk
• 0.5 cup pine nuts
• 1 cup vegetable broth
• 0.25 cup, chopped fresh parsley
• 0.25 cup, grated (optional) Parmesan cheese
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon (optional, for greasing) butter

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Rinse the brown rice under cold water and set aside.

Step 3

In a medium saucepan, bring 3 cups of water and a pinch of salt to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for about 35 minutes, or until the rice is tender and water is absorbed. Remove from heat and let it cool slightly.

Step 4

While the rice cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Sauté the diced onion, minced garlic, diced carrot, and diced celery for about 5–7 minutes, or until the vegetables are soft and fragrant. Season with 1 teaspoon of salt and 0.5 teaspoon of black pepper.

Step 6

In a small dry skillet, toast the pine nuts over medium-low heat for 2–3 minutes, stirring frequently, until they are golden brown and aromatic. Remove from heat and set aside.

Step 7

Grease a 9x9-inch (or similar-sized) baking dish with butter or olive oil.

Step 8

In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, toasted pine nuts, vegetable broth, and chopped parsley. Mix well.

Step 9

Transfer the mixture to the prepared baking dish, spreading it out evenly. If desired, sprinkle 0.25 cup of grated Parmesan cheese over the top for added richness.

Step 10

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 11

Remove the foil and bake for an additional 10 minutes to allow the top to slightly crisp up.

Step 12

Remove the casserole from the oven and let it cool for 5 minutes before serving.

Step 13

Garnish with additional parsley if desired, and enjoy your hearty Brown Rice and Pine Nut Casserole!

Nutrition Facts

Serving size	1713.7 grams (1713.7g)

Amount per serving	% Daily Value*
Calories	2059

Total Fat 168.80g	216%
Saturated Fat 58.80g	294%
Polyunsaturated Fat 28.90g
Cholesterol 257mg	86%
Sodium 3724mg	162%
Total Carbohydrate 113.50g	41%
Dietary Fiber 16.00g	57%
Total Sugars 15.20g
Protein 33.00g	66%

Vitamin D 16IU	80%
Calcium 455mg	35%
Iron 8mg	44%
Potassium 1548mg	33%

*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.

Source of Calories

Fat: 72.2%

Protein: 6.3%

Carbs: 21.6%