Green Pepper Vegetable Casserole
A hearty vegetable casserole combining savory beef, rice, and flavorful tomato sauce, enhanced with mango for a sweet twist—perfect for family dinners or casual gatherings.
Ingredients
Instructions
- Mix all ingredients together in a large bowl.
- Spray two 2-quart casserole dishes with cooking spray (Pam).
- Pour the mixture evenly into the prepared casserole dishes.
- Bake at 400°F, covered, for one hour.
- Remove the lid and bake at 325°F until heated through and slightly browned.
Tips & Substitutions
For added flavor, consider using ground turkey or chicken as a substitute for hamburger. You can also replace regular rice with brown rice for a healthier option. If you enjoy a bit more heat, add diced jalapeños or a pinch of cayenne pepper. To save time, pre-cook the rice and adjust the liquid accordingly to prevent excess moisture in the casserole.
Serving Suggestions
This casserole is rich and filling, making it a perfect standalone meal. Consider serving it with a side salad, such as Marinated Broccoli Salad, to add freshness. You can also offer warm bread or cornbread on the side for a hearty touch. For a comforting twist, pair it with Scalloped Potatoes Made Easy.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. To reheat, place in the oven at 350°F until warmed through, or microwave in individual portions. If the casserole seems dry, add a splash of tomato juice before reheating to maintain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Green Pepper Vegetable Casserole contains roughly 2024 calories, with 7g protein, 39g carbohydrates, and 206g fat. It is an excellent source of iron (29% of the Daily Value), vitamin A (25% of the Daily Value), and dietary fiber (22% of the Daily Value), and a good source of protein and potassium. Note that it is relatively high in sodium, at 2476mg per serving (108% 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 make this casserole ahead of time?
Yes, you can prepare the casserole a day in advance. Assemble it in the casserole dishes, cover tightly, and refrigerate. When ready to bake, remove from the fridge and let sit at room temperature for about 30 minutes before baking as directed.
Can I freeze this casserole?
Absolutely! This casserole freezes well. Assemble and bake it, then cool completely before covering tightly and freezing. To reheat, thaw in the refrigerator overnight and bake until heated through, or bake directly from frozen, adding extra time.
What can I substitute for mangoes?
If mangoes aren't available, you can use diced peaches or even canned pineapple for a different but delicious twist. These fruits will add a sweet contrast to the savory flavors of the casserole, enhancing the overall taste.
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).