Chickpea and Rice Casserole
Ingredients
Yield: 6 servings
2 cups vegetable stock, low or no salt added
¾ cup unsweetened plain plant milk, soy, oat, almond, etc.
2 tablespoons nutritional yeast
1 cup brown rice
15 ounces canned chickpeas, drained and rinsed
8 ounces sliced mushrooms
1 cup diced onion
½ cup diced celery
1½ teaspoons minced garlic
¼ teaspoon crushed red pepper flakes (optional)
¼ teaspoon dried thyme
¼ teaspoon kosher salt
2 tablespoons chopped fresh parsley
Nutrition information
Serving size: 1/6 of recipe
Calories: 228
Total Fat: 3.3 g
Monounsaturated Fat: 0.6 g
Polyunsaturated Fat: 1 g
Saturated Fat: 0.5 g
Sodium: 214 mg
Total Carbohydrate: 40.8 g
Dietary Fiber: 6 g
Sugars: 4.6 g
Protein: 9.7 g
Source: Adapted from My Bowl
Instructions
1. Heat oven to 400 degrees.
2. In a small pot add vegetable stock, milk and nutritional yeast, bring to a boil.
3. In a 9x13 baking pan add brown rice, chickpeas, mushrooms, onion, celery, garlic, red pepper flakes, thyme and salt. Stir together.
4. Once liquid mixture is boiling, pour evenly into the 9 x13 pan, cover with foil and bake for an hour or until rice is tender, adding more stock and cooking longer, if needed.
5. Top with parsley.