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.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large skillet, heat the olive oil over medium heat.

Step 3

Add the diced onion and sauté for 3-4 minutes until softened.

Step 4

Stir in the minced garlic, diced carrot, and bell pepper. Continue to sauté for another 5 minutes.

Step 5

Add the ground cumin, paprika, and dried oregano to the vegetables. Cook for 1 minute, stirring constantly, until fragrant.

Step 6

Stir in the cooked rice, chickpeas, crushed tomatoes, and vegetable broth. Mix well to combine.

Step 7

Season the mixture with salt and black pepper.

Step 8

Transfer the mixture to a greased 9x13-inch casserole dish and spread it out evenly.

Step 9

If desired, sprinkle grated cheese evenly over the top.

Step 10

Cover the dish with aluminum foil and bake for 25 minutes.

Step 11

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

Step 12

Remove the casserole from the oven and let it rest for 5 minutes.

Step 13

Sprinkle the chopped parsley over the top before serving.

Step 14

Serve warm and enjoy!

Nutrition Facts

Serving size	1777.2 grams (1777.2g)

Amount per serving	% Daily Value*
Calories	1889

Total Fat 60.70g	78%
Saturated Fat 18.30g	92%
Polyunsaturated Fat 3.40g
Cholesterol 60mg	20%
Sodium 3896mg	169%
Total Carbohydrate 274.80g	100%
Dietary Fiber 44.70g	160%
Total Sugars 45.60g
Protein 68.30g	137%

Vitamin D 12IU	60%
Calcium 826mg	64%
Iron 23mg	126%
Potassium 3206mg	68%

*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: 28.5%

Protein: 14.2%

Carbs: 57.3%