Savory Vegetable and Rice Casserole

This Savory Vegetable and Rice Casserole is a hearty, comforting dish that combines wholesome vegetables with fluffy rice, all baked to perfection. It's a simple yet satisfying meal that highlights fresh ingredients and is perfect for a cozy dinner.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Garlic - 2 cloves, minced
• Frozen peas - 1/2 cup
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Parmesan cheese - 1/4 cup, grated (optional)
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 190°C (375°F).
2. In a medium saucepan, combine the brown rice and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 40 minutes, or until rice is tender and liquid is absorbed.
3. While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and carrot, and sauté for about 5 minutes until softened.
4. Add the zucchini, red bell pepper, and minced garlic to the skillet. Cook for an additional 5-7 minutes until the vegetables are tender.
5. Stir in the frozen peas, dried oregano, dried thyme, salt, and black pepper. Mix well and cook for 2 more minutes.
6. Once the rice is cooked, add it to the skillet with the vegetables, and mix until well combined.
7. Transfer the mixture to a greased 9x9 inch (23x23 cm) baking dish. If using, sprinkle the grated Parmesan cheese evenly on top.
8. Bake in the preheated oven for 20 minutes, until heated through and the cheese is melted.
9. Remove from the oven and let cool for a few minutes before garnishing with fresh parsley. Serve warm.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 55 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from vegetables and brown rice, which supports digestive health.
• Contains essential vitamins and minerals from a variety of colorful vegetables.

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