Spinach And Brown Rice Casserole
A hearty spinach and brown rice casserole combining creamy cottage cheese, savory vegetables, and Parmesan, perfect for comforting family dinners and vegetarians alike.
Ingredients
- 1 Tbsp oil ⓘ
- 1 large onion, chopped ⓘ
- 2 c mushrooms, sliced ⓘ
- 1 clove garlic ⓘ
- 1 egg ⓘ
- 1 Tbsp whole wheat flour ⓘ
- 2 c low-fat cottage cheese ⓘ
- 1 (10 oz) pkg frozen chopped spinach, drained well ⓘ
- 3 c cooked brown rice ⓘ
- 1/4 tsp fresh cracked black pepper ⓘ
- 1/2 tsp dried thyme ⓘ
- 2 Tbsp Parmesan cheese ⓘ
- 2 Tbsp sunflower seeds
Instructions
- Preheat oven to 375°F.
- Heat oil in a large skillet; add chopped onion, sliced mushrooms, and minced garlic and sauté until just tender.
- In a bowl, combine egg, whole wheat flour, low-fat cottage cheese, and drained chopped spinach; mix well.
- Add cooked brown rice, black pepper, dried thyme, and 1 tablespoon of Parmesan cheese to the mixture.
- Stir in the sautéed vegetables and spoon the mixture into a lightly greased 12 x 8-inch casserole dish.
- Top with remaining Parmesan cheese and sunflower seeds.
- Bake for 30 to 35 minutes until golden and heated through.
Tips & Substitutions
For added flavor, consider incorporating some fresh herbs like basil or parsley. If you prefer a vegan option, substitute the egg with a flaxseed meal mixture and use dairy-free cottage cheese. You can also swap the brown rice for quinoa for a different texture. Ensure the spinach is thoroughly drained to avoid excess moisture in the casserole.
Serving Suggestions
This casserole pairs beautifully with a fresh green salad or roasted vegetables for a complete meal. You might also enjoy it alongside some crusty bread or with a dollop of Vegetable Cheese Spread for added richness. It's a great dish to serve at gatherings, offering a hearty vegetarian option.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place individual portions in the microwave for about 2 minutes or until heated through. Alternatively, you can reheat the entire casserole in the oven at 350°F for 15-20 minutes, covering it with foil to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Spinach And Brown Rice Casserole contains roughly 558 calories, with 16g protein, 92g carbohydrates, and 19g fat. It is an excellent source of vitamin C (174% of the Daily Value), iron (102% of the Daily Value), and vitamin D (79% of the Daily Value). It also contributes 14g of dietary fiber toward your daily target.
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 fresh spinach instead of frozen?
Yes, you can substitute fresh spinach for frozen. Use about 1 pound of fresh spinach, sauté it until wilted, and then drain it well before adding it to the mixture. Fresh spinach adds a vibrant flavor and texture to the casserole.
How can I make this casserole spicier?
To add some heat, consider mixing in a pinch of red pepper flakes or a dash of hot sauce to the vegetable sauté. You can also top the casserole with your favorite spicy cheese or serve it with a side of spicy salsa.
Can I freeze this casserole?
Yes, this casserole freezes well. After baking, allow it to cool completely, then wrap it tightly in plastic wrap and foil before placing it in the freezer. It can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.
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).