Indian-Style Vegetable Casserole

Add something flavorful to your family’s Indian dinner with this meatless casserole that features rice and vegetables.

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  • prep time 25 min
  • total time 1 hr 5 min
  • ingredients 12
  • servings 8
 

Ingredients

1
can (13.5 oz) unsweetened coconut milk (not cream of coconut)
3/4
cup water
1 1/2
teaspoons salt
1
cup uncooked basmati rice
1
bag (1 lb) frozen sliced carrots, thawed, drained (about 4 cups)
1
bag (1 lb) frozen cauliflower florets, thawed, drained (about 5 cups)
1
can (15.8 oz) black-eyed peas, drained, rinsed
1
serrano chile, seeded, finely chopped
2
tablespoons olive oil
1 1/2
teaspoons garam masala
Chopped fresh cilantro, if desired
Lime wedges, if desired

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • 2 In 2-quart saucepan, stir 1 cup of the coconut milk, the water, 1/2 teaspoon of the salt and the rice. Heat to boiling over high heat. Stir; reduce heat to low. Cover; simmer 15 minutes or until liquid is absorbed. Remove from heat; fluff rice with fork.
  • 3 In large bowl, stir carrots, cauliflower, peas, chile, oil, remaining 1 teaspoon salt and the garam masala. Stir in cooked rice and remaining coconut milk until well blended. Spoon into baking dish.
  • 4 Cover; bake 40 minutes or until thoroughly heated. Garnish with cilantro; squeeze lime juice over top.
  • 1 Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • 2 In 2-quart saucepan, stir 1 cup of the coconut milk, the water, 1/2 teaspoon of the salt and the rice. Heat to boiling over high heat. Stir; reduce heat to low. Cover; simmer 15 minutes or until liquid is absorbed. Remove from heat; fluff rice with fork.
  • 3 In large bowl, stir carrots, cauliflower, peas, chile, oil, remaining 1 teaspoon salt and the garam masala. Stir in cooked rice and remaining coconut milk until well blended. Spoon into baking dish.
  • 4 Cover; bake 40 minutes or until thoroughly heated. Garnish with cilantro; squeeze lime juice over top.

EXPERT TIPS

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Expert Tips

Garam masala is a traditional Indian spice blend often consisting of as many as 12 spices, including coriander, black pepper, cumin, cardamom and cinnamon.

Be sure to use plastic gloves when seeding and chopping the chile. Its essential oils can burn if you use your hands and then touch your face. If you’d like extra heat, don’t remove all of the seeds…or try using 2 serranos!

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
130),
% Daily Value
Total Fat
14g
14%
(Saturated Fat
9g,
9%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
590mg
590%;
Total Carbohydrate
37g
37%
(Dietary Fiber
6g
6%
  Sugars
5g
5%
),
Protein
6g
6%
;
% Daily Value*:
Vitamin A
190%;
Vitamin C
15%;
Calcium
4%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.