One Pot 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)
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Directions

  1. 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.
  2. 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.
  3. Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.
  4. 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
One Pot Cheesy Broccoli Chickpea Rice Casserole
Amount Per Serving
Calories 381 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 6g 30%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 29mg 10%
Sodium 372mg 16%
Potassium 426mg 12%
Total Carbohydrates 48g 16%
Dietary Fiber 7g 28%
Sugars 8g
Protein 16g 32%
Vitamin A 13%
Vitamin C 32%
Vitamin D2%
Calcium 31%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.

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