Rice and Vegetable Casserole

Packed with wholesome veggies and comforting flavors, this Rice and Vegetable Casserole is a hearty one-dish meal that's perfect for weeknight dinners or a cozy family gathering. Featuring tender long-grain white rice, a medley of sautéed vegetables including zucchini, carrots, red bell peppers, and peas, and a creamy blend of cheddar and Parmesan cheese, this casserole is as satisfying as it is nutritious. Enhanced with aromatic garlic, Italian seasoning, and a hint of tomato goodness, every bite offers a delightful balance of savory and earthy flavors. Oven-baked to golden perfection in just under an hour, this vegetarian casserole is easy to prepare, makes six generous servings, and is ideal for leftovers or meal prep. Enjoy this warm, cheesy bake as a standalone dish or pair it with a crisp side salad for a truly satisfying meal.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 cup long-grain white rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 large carrot, diced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 0.5 cup frozen peas
• 1 14-ounce can canned diced tomatoes
• 1 cup shredded cheddar cheese
• 0.5 cup milk
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a medium saucepan, combine the rice and water. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for about 15 minutes or until the rice is tender and the water is absorbed. Set aside.

Step 3

While the rice cooks, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Stir in the garlic and cook for another minute until fragrant.

Step 4

Add the diced carrot, zucchini, and red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly tender. Add the frozen peas and cook for 2 more minutes.

Step 5

Stir in the canned diced tomatoes (including the liquid), Italian seasoning, salt, and black pepper. Let the mixture simmer for 5 minutes.

Step 6

In a large mixing bowl, combine the cooked rice, sautéed vegetables, shredded cheddar cheese, and milk. Mix well to ensure everything is evenly combined.

Step 7

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

Step 8

Sprinkle the grated parmesan cheese over the top of the casserole.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the cheese is golden brown on top.

Step 10

Remove from the oven and let it cool for 5 minutes. Garnish with chopped parsley if desired.

Step 11

Serve warm and enjoy this hearty and delicious rice and vegetable casserole!

Nutrition Facts

Serving size	1953.9 grams (1953.9g)

Amount per serving	% Daily Value*
Calories	1493

Total Fat 87.20g	112%
Saturated Fat 37.40g	187%
Polyunsaturated Fat 6.10g
Cholesterol 160mg	53%
Sodium 4084mg	178%
Total Carbohydrate 124.60g	45%
Dietary Fiber 21.10g	75%
Total Sugars 39.00g
Protein 59.40g	119%

Vitamin D 54IU	269%
Calcium 1492mg	115%
Iron 9mg	49%
Potassium 2441mg	52%

*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: 51.6%

Protein: 15.6%

Carbs: 32.8%