Meatless Rice and Bean Casserole

This casserole is our latest meatless favorite with hearty flavor and complete protein.

Prep Time:
30 mins
Cook Time:
1 hrs 15 mins
Total Time:
1 hrs 45 mins
Servings:
8
Yield:
1 9x13-inch casserole

Ingredients

  • 4 cups water

  • 1 ½ cups uncooked brown rice

  • 1 tablespoon beef base (such as Better than Bouillon®)

  • cooking spray (such as Pam®)

  • 2 tablespoons olive oil

  • 4 small zucchini, quartered and sliced

  • ¼ medium sweet yellow onion, diced

  • 3 large cloves garlic, minced

  • 6 small baby portobello mushrooms, stemmed and roughly chopped

  • 1 (15 ounce) can black beans, rinsed and drained

  • 4 medium ripe tomatoes, chopped

  • 2 cups Cheese, cheddar

  • 2 teaspoons garlic salt

  • 1 teaspoon Italian seasoning

  • 1 teaspoon dried basil

  • 1 teaspoon ground paprika

Directions

  1. Combine water, rice, and beef base in a rice cooker. Seal and select setting according to manufacturer's instructions; cook until tender, about 45 minutes. Fluff with a fork.

  2. Preheat the oven to 350 degrees F (175 degrees C). Spray a 9x13-inch casserole dish with cooking spray.

  3. Heat olive oil in a large skillet over medium heat. Add zucchini and onion; saute until tender, about 5 minutes. Add mushrooms and garlic; cook and stir until fragrant, 2 to 3 minutes. Stir in rice, black beans, tomatoes, 1/2 of the Cheddar cheese, garlic salt, Italian seasoning, basil, and paprika. Spoon into the prepared casserole dish and sprinkle with remaining Cheddar.

  4. Bake in the preheated oven until cheese is melted and casserole is heated through, about 20 minutes.

Nutrition Facts (per serving)

364 Calories
15g Fat
44g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 364
% Daily Value *
Total Fat 15g 19%
Saturated Fat 7g 34%
Cholesterol 30mg 10%
Sodium 1230mg 53%
Total Carbohydrate 44g 16%
Dietary Fiber 7g 26%
Total Sugars 4g
Protein 16g
Vitamin C 21mg 103%
Calcium 268mg 21%
Iron 3mg 16%
Potassium 831mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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