Vegetable and Brown Rice Casserole
A wholesome and comforting bake featuring fluffy brown rice and a colorful medley of fresh vegetables, all bound together in a light, creamy cheese sauce. Perfect for a satisfying weeknight dinner.
For 4 servings
Cook the brown rice
- In a medium saucepan, combine 1 cup of brown rice with 2 cups of water and a pinch of salt.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes, or until the water is absorbed.
- Remove from heat and let it stand, covered, for 10 minutes. Fluff with a fork and set aside.
Prepare the oven and sauté the vegetables
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
- Heat olive oil in a large skillet or Dutch oven over medium-high heat.
- Add the chopped onion and carrots, and cook for 5-6 minutes until softened.
- Add the minced garlic and bell pepper, and cook for another 2-3 minutes until fragrant.
- Add the broccoli florets and cook for 3-4 minutes until they turn bright green and are slightly tender-crisp.
Create the creamy sauce
- Sprinkle the all-purpose flour over the vegetables and stir constantly for 1 minute to cook out the raw flour taste.
- Slowly whisk in the vegetable broth until smooth, followed by the milk.
- Bring the mixture to a simmer, stirring occasionally, until it thickens slightly (about 3-4 minutes).
- Stir in the dried thyme, salt, and black pepper.
Combine and assemble the casserole
- Remove the skillet from the heat.
- Add the cooked brown rice to the skillet with the vegetable and sauce mixture.
- Stir gently until everything is well combined.
- Pour the mixture into the prepared baking dish and spread it into an even layer.
Bake the casserole
- Sprinkle the shredded cheddar cheese evenly over the top.
- Bake for 15-20 minutes, or until the casserole is heated through and the cheese is melted and bubbly.
- Let it rest for 5 minutes before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a crispier topping, mix the cheese with 1/4 cup of panko breadcrumbs before sprinkling over the casserole.
- 2Don't overcook the vegetables on the stovetop, as they will continue to cook in the oven. Aim for tender-crisp.
- 3Feel free to swap the vegetables based on what you have on hand. Mushrooms, zucchini, peas, or corn would all be great additions.
- 4Ensure the sauce has thickened properly before combining it with the rice and vegetables to avoid a watery casserole.
Adapt it for your goals.
Vegan
Use a plant-based milk like unsweetened almond or soy milk, and replace the cheddar with your favorite vegan cheese shreds.
gluten freeGluten free
Substitute the all-purpose flour with a gluten-free all-purpose blend or cornstarch to thicken the sauce. Ensure your vegetable broth is certified gluten-free.
high proteinHigh protein
Add 1 can (15 oz) of rinsed and drained chickpeas or white beans to the vegetable mixture for a significant protein boost.
quickQuick
Save time by using 3 cups of pre-cooked or frozen brown rice. You can also use a bag of frozen mixed vegetables instead of fresh.
Why this is on our healthy list.
Rich in Dietary Fiber
Brown rice is a whole grain that provides excellent dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Packed with Vitamins and Minerals
The variety of vegetables like broccoli, carrots, and bell peppers offers a wide range of essential nutrients, including Vitamin C, Vitamin A, and potassium.
Balanced Macronutrients
This dish provides a good balance of complex carbohydrates for energy, protein for muscle maintenance, and healthy fats, making it a complete and satisfying meal.
Frequently asked questions
Yes, this casserole is quite healthy. It's packed with fiber from the brown rice and a variety of vitamins and minerals from the vegetables. The sauce is light, and the portion of cheese is moderate, making it a balanced meal.