Brown Rice And Broccoli Casserole
A wholesome, flavorful casserole blending brown rice, broccoli, mushrooms, and tangy orange juice, perfect for a quick, satisfying vegetarian meal.
Ingredients
Instructions
- In a microwave-safe dish, combine chopped onion, garlic, and olive oil. Cook, uncovered, on High for 1 minute.
- Stir in cooked brown rice, orange juice, water chestnuts, and tamari or soy sauce.
- Microwave, uncovered, on High for 5 minutes.
- Stir in broccoli florets and sliced mushrooms.
- Cover and cook on High for 4 to 5 minutes until liquid is absorbed and vegetables are tender.
Tips & Substitutions
For a creamier texture, consider adding a splash of coconut milk or a dollop of vegan sour cream. You can substitute the broccoli with other vegetables like spinach or kale for a different flavor. If you want a bit of crunch, add some crushed nuts or seeds before serving. This recipe is easily adaptable to suit your taste preferences or dietary needs.
Serving Suggestions
Serve this casserole as a main dish or as a hearty side alongside grilled proteins or a crisp salad. It pairs beautifully with Apple Cranberry Salad for a refreshing contrast. For an added touch, sprinkle some nutritional yeast on top for a cheesy flavor without dairy.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place in the microwave for 2-3 minutes or until heated through, adding a splash of water if needed to prevent drying out. You can also reheat it in the oven at 350°F for about 15 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Brown Rice And Broccoli Casserole contains roughly 1096 calories, with 15g protein, 72g carbohydrates, and 85g fat. It is an excellent source of protein (29% of the Daily Value), iron (26% of the Daily Value), and vitamin D (21% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 2813mg per serving (122% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice that hasn't been cooked?
It's best to use cooked brown rice for this recipe, as it ensures the casserole will be tender and fully cooked. If you only have uncooked brown rice, you can cook it separately before adding it to the dish.
How can I make this dish gluten-free?
To make this casserole gluten-free, simply use tamari instead of soy sauce, as tamari is typically gluten-free. Always check the labels to ensure no gluten-containing ingredients are included.
Can I freeze the casserole?
Yes, you can freeze the casserole! Allow it to cool completely, then transfer it to a freezer-safe container. It will keep for up to three months. Thaw in the refrigerator overnight before reheating for best results.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).