Add something flavorful to your family’s Indian dinner with this meatless casserole that features rice and vegetables.
Indian-Style Vegetable Casserole
- Prep Time 25 min
- Total 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
Instructions
-
Step1Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
-
Step2In 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.
-
Step3In 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.
-
Step4Cover; bake 40 minutes or until thoroughly heated. Garnish with cilantro; squeeze lime juice over top.
Nutrition
300
Calories
14g
Total Fat
6g
Protein
37g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 300
- Calories from Fat
- 130
- Total Fat
- 14g
- 22%
- Saturated Fat
- 9g
- 47%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 590mg
- 25%
- Potassium
- 430mg
- 12%
- Total Carbohydrate
- 37g
- 12%
- Dietary Fiber
- 6g
- 24%
- Sugars
- 5g
- Protein
- 6g
% Daily Value*:
- Vitamin A
- 190%
- 190%
- Vitamin C
- 15%
- 15%
- Calcium
- 4%
- 4%
- Iron
- 15%
- 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 Choice
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Pillsbury Kitchens
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