Vegetable Rice Casserole

Vegetable Rice Casserole is a comforting, baked dish where rice is combined with a variety of vegetables, often bound together with a creamy sauce or broth. It typically features ingredients like carrots, peas, corn, onions, and sometimes broccoli or bell peppers, all baked until bubbly and golden. This versatile dish is a staple in home cooking across many cultures, particularly in North America, where it's valued for its simplicity and ability to use seasonal or leftover vegetables.

🍽️ Nutrition at a glance

This dish is primarily a source of carbohydrates from the rice, with moderate fiber and vitamins from the vegetables. Depending on the recipe, it can be low in fat if made with broth, or richer if it includes cheese or cream-based sauces. A standard serving generally provides around 250-350 calories, making it a balanced, energy-sustaining meal.

Nutrition breakdown

Calories	210 kcal
Protein	6 g
Carbs	32 g
Fat	7 g
Fiber	4 g
Sugar	4 g
Sodium	480 mg
Potassium	350 mg
Vitamin A	80 mcg RAE
Vitamin C	15 mg
Calcium	120 mg
Iron	1.8 mg
Magnesium	40 mg
Phosphorus	150 mg
Folate	60 mcg DFE

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, it's a great example of a 'one-pot' meal that can be easily adapted to be vegan, gluten-free, or protein-boosted with additions like beans or tofu. Culturally, it reflects the universal appeal of casseroles as a practical, communal food that brings people together, often served at potlucks or family gatherings.