We’ve had a new addition to the family – last week I was able to visit my lil sis, her son, and his wife, and a brand new baby grand-nephew. It was truly a week of excesses, traveling, graduations, and Memorial Day. My nephew is a vegetarian, and seeing him made me think of this Vibrant Vegetarian Casserole.
vibrant vegetarian casserole
When I got home, I dusted off my old recipe box and pulled out a favorite from the 70’s: This brown rice and vegetable casserole. It is truly a tasty vegetarian meal with wide appeal, and it’s so satisfying; an abundant casserole everyone seems to like.
Of course, way back in the ’70’s, I was pretty young, and didn’t really know how to cook very well – and somehow it seemed more acceptable for vegetarians to sacrifice taste for health. It seemed some wore that misplaced pride like a badge of honor, lol! Even I was guilty of that!
The Rice for the Casserole
Brown food seemed to be the norm, and so many dishes were mushy and dull, dull, dull. I would throw all the ingredients together for this, and although it tasted wonderful, it came out somewhat iffy, perhaps a bit lackluster. I did some tweaking…
And now it’s a gorgeous dish that vegetarians and carnivores alike will eat with relish. An extra step or two and a little care were all this recipe makeover needed to ensure every component of this dish shines.
This, as a matter of fact, is my “go to” method of cooking brown rice, in the oven, in a tightly covered casserole. No stirring, no scorching, no mush. Now I use my Instant Pot for brown rice, too, but this method of baking, as in this recipe is still my favorite.
This recipe may be halved, but the cooking time really remains pretty much the same.
Variations:
Feel free to make changes.
- Change out the vegetables – just be aware how long each needs to cook.
- Teriyaki or Tamari is a good substitute for soy for a different flavor.
- You can use oregano or other herbs instead of thyme.
- Peanuts or Macadamia nuts can be used instead of cashews
- Almost any kind of cheese will work – If you want a gooey, melty cheesy casserole, you can double the amount of cheese. If you want to add a crispy aspect, use a hard cheese like Parm. (I like to use just enough to entice my teenager into eating the vegetables.)
Quick Note on Protein:
The numbers in calculations don’t take into account what our ancestors knew! Rice + Nuts are delish together, and they’re a classic pairing that increases the usable protein. Another example of the pairing is rice pilafs ranging from the Middle East to European countries.
vibrant vegetarian casserole
Vibrant Vegetarian Casserole with Perfect Brown Rice
A long-time family favorite – vegetarians and non seem to both enjoy!
- Prep Time: 10 minutes
- Cook Time: 1 hour ten minutes
- Total Time: 1 hour 20 minutes
- Yield: 8 servings 1x
- Category: Main Dish Meatless
- Cuisine: American
Ingredients
- 3 cups vegetable broth (may use any broth of choice if not making this strictly vegetarian)
- 1 1/2 cups brown rice
- 2 onions, chopped
- 3 tablespoons soy sauce
- 2 tablespoons butter or olive oil
- ½ teaspoon thyme
- 4 cups cauliflower, broken into florets
- 4 cups broccoli, broken into florets
- 2 bell peppers, 1″ chunks
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1 1/2 tablespoons olive oil
- 1/2 cup water
- 1 cup cashews or peanuts
- 1 cup grated cheese
Instructions
Preheat oven to 350 degrees.
Sauté onion in butter or oil in a large skillet. (If your onion becomes a little dry, add a tablespoon or so of water.) Remove half the onion and set aside – you’ll use it for the vegetable topping.
Add brown rice and stir until the color just begins to change – you’re not looking to brown it, just coat all the grains with the butter.
Add the three cups of broth, soy, and thyme, stir together, and place in a large casserole. Cover tightly and put in the oven. Set your timer for 60 minutes and check the rice – it may take more time, up to about 70 minutes, depending on the brand of rice, the shape of your casserole, and your oven. You will want it to be still firm but tender.
When your rice has been in the oven for about 40 minutes, prepare your vegetables. Add the olive oil to your skillet, break and cut the cauliflower into bite-sized florets, and add them to the skillet (they take the longest time to become tender), stirring now and then. Once they have just a little browning, do the same with the broccoli and saute for a minute or two longer. Cut the peppers into a bite-sized dice and add them, along with the onion.
Add the 1/2 cup of water and put a lid on the skillet, and simmer for about 5 to 7 minutes. Remove the lid – the vegetables should still be slightly crisp, but almost tender, and the water almost gone. (They are going to cook for a few minutes longer, so err on the crisp side.) Add in the garlic and salt and cook for about 2 minutes more. Taste and reseason if you’d like.
When the rice is done, spoon the vegetables and any remaining liquid over the top. Sprinkle with cashews and cheese and return to the oven just until the cheese is melted, about three to five minutes. Watch it carefully at this point – you want it in the oven for the minimum time it takes to just melt the cheese, and you don’t want to dry out your vegetables.
Nutrition:
Cal 254, Cal fr fat 39%, 98; tot fat 11g; sat fat 5g; chol 19.56g; sod 874mg; tot carb 30g; fib 4.23g; sug 4g; prot 11g
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