Cheesy Rice and Vegetable Bake
Cheesy Rice and Vegetable Bake is a comforting, oven-baked casserole that combines cooked rice, a variety of mixed vegetables (like broccoli, carrots, and peas), and a creamy, melted cheese sauce. It's a popular and versatile home-style dish in Western cuisine, often serving as a hearty main course or a substantial side dish. The recipe is highly adaptable, making it a great way to use leftover rice and seasonal vegetables.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates from the rice and fat from the cheese, providing a good source of energy. It offers key nutrients like calcium and protein from the dairy, along with vitamins and fiber from the vegetables, with a rough calorie ballpark of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 17 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 620 mg |
| Calcium | 280 mg |
| Potassium | 310 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 18 mg |
| Iron | 2.1 mg |
| Phosphorus | 220 mg |
| Vitamin B12 | 0.8 mcg |
| Folate | 65 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the ultimate 'comfort food' in many households, prized for its simplicity and ability to be customized with whatever ingredients are on hand. Nutritionally, it's a one-dish meal that can balance starchy carbs, dairy, and vegetables, though its healthiness depends heavily on the ratio of cheese and type of vegetables used.
