Vegetable Brown Rice Casserole
Vegetable Brown Rice Casserole is a hearty, baked dish where cooked brown rice is mixed with a colorful medley of vegetables like carrots, peas, corn, and bell peppers, often bound together with a creamy sauce or broth. It's a staple of home-style comfort cooking, particularly popular in North American cuisine as a versatile one-pan meal.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates from the brown rice and fiber from the vegetables, with moderate protein if beans or a creamy element like cheese is included. A typical serving provides a good range of vitamins and minerals, and generally falls in the 300-400 calorie range depending on the specific recipe and portion size.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 9 g |
| Carbs | 55 g |
| Fat | 7 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Iron | 3.2 mg |
| Magnesium | 95 mg |
| Phosphorus | 180 mg |
| Vitamin C | 25 mg |
| Vitamin A | 300 µg RAE |
| Folate | 110 µg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the practical and wholesome 'casserole' tradition of using available ingredients for a satisfying, family-style meal. Nutritionally, it's unique for combining the sustained energy of whole grain brown rice with the diverse micronutrients of mixed vegetables in a single, cohesive dish.
