Cheesy Broccoli Chickpea & Rice Casserole
This dish is full of important nutrients including fiber from the brown rice, vitamin C from the broccoli, and plant-based protein from the chickpeas.
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Serves6 (servings)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 cup brown rice, instant (see Recipe Tips)
- 2 cups reduced fat milk
- 1 cup reduced sodium vegetable broth
- 2 cups broccoli, cut into small florets
- 1 15-oz. can chickpeas, drained and rinsed (or 2 cups cooked)
- 1 cup reduced fat cheddar cheese, grated
Directions
- Heat the olive oil in a large skillet or saute pan over medium heat. Add the onion and saute 5 minutes until softened. Add the garlic and saute 30 seconds more.
- Add the rice to the pan and toast for 1-2 minutes. Add the milk, broth and salt and stir to combine. Bring to a boil, then reduce the heat to low, cover and cook for 10 minutes or until the rice has about 5-8 minutes left of cooking time.
- Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.
- When the rice is done, remove from heat and stir in half of the cheese and add more salt if necessary. Top the casserole with the remaining cheese and let stand until melted. Serve and enjoy!
Recipe Tips
If you don't have instant rice, you can substitute any rice you have. Cook time will increase in step 2. Instead of 10 minutes for instant rice: white rice - 15 minutes, brown rice - 25 minutes
Nutrition Facts
Cheesy Broccoli Chickpea & Rice Casserole
Amount Per Serving
Calories 275
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 11mg
4%
Sodium 562mg
23%
Potassium 552mg
16%
Total Carbohydrates 37g
12%
Dietary Fiber 8g
32%
Sugars 9g
Protein 16g
32%
Vitamin A
46%
Vitamin C
61%
Vitamin D0%
Calcium
19%
Iron
15%
* Percent Daily Values are based on a 2000 calorie diet.
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