Vegetable and Rice Casserole

This Vegetable and Rice Casserole is a hearty and nutritious dish, perfect for a healthy American lunch. Packed with vibrant vegetables and wholesome brown rice, it offers a delightful mix of flavors and textures.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Broccoli florets - 1 cup
• Carrot, diced - 1 medium
• Bell pepper, diced - 1 medium
• Zucchini, diced - 1 medium
• Onion, chopped - 1 small
• Garlic, minced - 2 cloves
• Olive oil - 1 tablespoon
• Dried Italian herbs - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese, grated - 1/4 cup (optional)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium saucepan, heat olive oil over medium heat. Add onion and garlic, and sauté until translucent, about 3-4 minutes.
3. Add diced carrot, bell pepper, and zucchini to the saucepan and cook for another 5 minutes until they begin to soften.
4. Stir in the broccoli florets, dried Italian herbs, salt, and black pepper, and cook for an additional 3 minutes.
5. In a separate pot, bring vegetable broth to a boil. Stir in the brown rice, reduce heat to low, cover, and simmer for 35 minutes or until rice is tender and liquid is absorbed.
6. Combine the cooked rice with the sautéed vegetables in a large mixing bowl, mixing well to combine.
7. Transfer the mixture to a greased 9x9-inch casserole dish, spreading it out evenly. If using, sprinkle grated Parmesan cheese on top.
8. Bake in the preheated oven for 25 minutes or until heated through and the cheese is melted and golden.
9. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 52 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and minerals from a variety of vegetables.
• High in fiber, promoting digestive health.

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