Take a bite of cheesy goodness with this recipe for vegetable and rice casserole by 24 Carrot Life. Casseroles are a convenient way to sneak veggies onto your family’s dinner plate. This vegetarian-friendly casserole is full of fiber from the rice and veggies plus, you can swap in your favorite veggies if you don’t like spinach and mushrooms.
Vegetable & Rice Casserole Ingredients Directions Preheat oven to 375 degrees F. Heat olive oil in a non-stick pan over medium heat. Add onions through garlic to a large pan and sautee until translucent and soft, about five minutes. Add spinach to the pan and cook until wilted, about 1-2 minutes. Pour cooked vegetables and rice into a large bowl and add 1/2 cup grated cheese, milk, flour, salt and pepper. Toss to combine completely and pour into a greased 8 inch by 12 inch casserole dish. Top with remaining 1/2 cup grated cheese. Cook for 30-40 minutes and until cheese it lightly browned. Nutrition Information Serves: 8 | Serving Size: 1/8 of 8″X12″ baking dish Per serving: Calories: 250; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 14mg; Sodium: 429mg; Carbohydrate: 32g; Dietary Fiber: 3g; Sugar: 2g; Protein: 10g Nutrition Bonus: Potassium: 268mg; Iron: 6%; Vitamin A: 17%; Vitamin C: 9%; Calcium: 20%
Katie is the author of 24 Carrot Life, a (mostly) healthy food blog with quick and simple recipes that show you can live a decadent food lifestyle while still keeping things simple, healthy, and based on whole foods. She works full-time at a non-profit and is based in Philadelphia, PA. For more from Katie, follow her onFacebook, Twitter and Pinterest.
Photo courtesy of Katie Oberwager. Original recipe can be found on 24 Carrot Life.
