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!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

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)

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish and set aside.

Step 2

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.

Step 3

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

Step 4

Sauté the chopped onion and minced garlic until fragrant and translucent, about 2-3 minutes.

Step 5

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.

Step 6

Season the vegetables with salt, black pepper, ground cumin, and paprika. Stir well to combine.

Step 7

Stir in the soy sauce and cook for an additional 1-2 minutes to let the flavors meld together.

Step 8

In a large mixing bowl, combine the cooked rice and sautéed vegetables. Mix until well incorporated.

Step 9

Fold in half of the shredded cheddar cheese (1/2 cup) and half of the toasted almonds (1/4 cup). Mix well.

Step 10

Transfer the mixture to the prepared casserole dish and spread it out evenly.

Step 11

Top with the remaining shredded cheddar cheese (1/2 cup) and toasted almonds (1/4 cup).

Step 12

Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbling.

Step 13

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

Step 14

Optional: Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	1561.1 grams (1561.1g)

Amount per serving	% Daily Value*
Calories	1483

Total Fat 98.10g	126%
Saturated Fat 31.30g	157%
Polyunsaturated Fat 2.70g
Cholesterol 121mg	40%
Sodium 4230mg	184%
Total Carbohydrate 106.40g	39%
Dietary Fiber 22.40g	80%
Total Sugars 21.40g
Protein 61.00g	122%

Vitamin D 0IU	0%
Calcium 1212mg	93%
Iron 9mg	49%
Potassium 1765mg	38%

*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: 56.9%

Protein: 15.7%

Carbs: 27.4%