One Pot Cheesy Broccoli Chickpea Rice Casserole

One Pot Cheesy Broccoli Chickpea Rice Casserole is a gluten free recipe with 4 servings. One serving contains 523 calories, 29g of protein, and 16g of fat. For $1.86 per serving, this recipe covers 44% of your daily requirements of vitamins and minerals. This recipe from Flavor the Moments has 52 fans. Head to the store and pick up vegetable broth, cheese, onion, and a few other things to make it today. It can be enjoyed any time, but it is especially good for Winter. A few people really liked this main course. From preparation to the plate, this recipe takes around 35 minutes. Overall, this recipe earns an amazing spoonacular score of 99%. If you like this recipe, take a look at these similar recipes: One Pot Cheesy Chicken Broccoli and Rice Casserole, Crock Pot Cheesy Broccoli Casserole, and Cheesy Broccoli Rice Casserole.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 25 minutes

 

Ingredients:

2 broccoli crowns, cut into small florets (about 2-3 cups)

1 cup grated cheese

2 cups chickpeas, rinsed and drained

1 tablespoon extra virgin olive oil

3 cloves garlic, minced

1 teaspoon kosher salt

1 small onion, chopped

1 cup quick cooking brown rice*

2 cups skim milk

1 cup vegetable broth

Equipment:

frying pan

Cooking instruction summary:

Heat the olive oil in a large skillet or saute pan over medium heat. Add the onion and saute 5 minutes until softened. Add the garlic and saute 30 seconds more.Add the rice to the pan and toast for 1-2 minutes. Add the milk, broth and salt and stir to combine. Bring to a boil, then reduce the heat to low, cover and cook for 10 minutes or until the rice has about 5-8 minutes left of cooking time.Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.When the rice is done, remove from heat and stir in half of the cheese and add more salt if necessary. Top the casserole with the remaining cheese and let stand until melted. Serve and enjoy!

 

Step by step:


1. Heat the olive oil in a large skillet or saute pan over medium heat.

2. Add the onion and saute 5 minutes until softened.

3. Add the garlic and saute 30 seconds more.

4. Add the rice to the pan and toast for 1-2 minutes.

5. Add the milk, broth and salt and stir to combine. Bring to a boil, then reduce the heat to low, cover and cook for 10 minutes or until the rice has about 5-8 minutes left of cooking time.

6. Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.When the rice is done, remove from heat and stir in half of the cheese and add more salt if necessary. Top the casserole with the remaining cheese and let stand until melted.

7. Serve and enjoy!


Nutrition Information:

Quickview
519k Calories
29g Protein
16g Total Fat
69g Carbs
100% Health Score
Limit These
Calories
519k
26%

Fat
16g
25%

  Saturated Fat
6g
43%

Carbohydrates
69g
23%

  Sugar
16g
19%

Cholesterol
32mg
11%

Sodium
1152mg
50%

Get Enough Of These
Protein
29g
58%

Vitamin C
274mg
332%

Vitamin K
315µg
300%

Folate
406µg
102%

Manganese
1mg
88%

Phosphorus
640mg
64%

Fiber
14g
60%

Calcium
549mg
55%

Vitamin A
2574IU
51%

Vitamin B2
0.75mg
44%

Potassium
1458mg
42%

Vitamin B6
0.79mg
39%

Vitamin B1
0.59mg
39%

Selenium
26µg
38%

Iron
6mg
35%

Magnesium
129mg
32%

Zinc
4mg
28%

Vitamin B5
2mg
27%

Copper
0.51mg
26%

Vitamin E
3mg
22%

Vitamin B3
4mg
20%

Vitamin B12
0.85µg
14%

Vitamin D
1µg
11%

covered percent of daily need
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Food Trivia

Before the Columbian Exchange, there were no oranges in Florida, no bananas in Ecuador, no potatoes in Ireland, no coffee in Colombia, no pineapples in Hawaii, no rubber trees in Africa, no tomatoes in Italy, and no chocolate in Switzerland.

Food Joke

The car crash Rabbi Bloom and Father Michael get into a car accident and it`s a bad one. Both cars are crushed but amazingly neither of the clerics is hurt. After they crawl out of their cars, Rabbi Bloom sees the priest`s collar and says, "Just look at our cars - there`s nothing left, but we`re unhurt. You`re a priest and I`m a rabbi so it must be a sign from God. He must have meant that we should meet and be friends and live together in peace the rest of our days." Father Michael replies, "I agree with you completely. This truly must be a sign from God." Rabbi Bloom then says, "Look - here`s another miracle. Although my car is wrecked, this bottle of wine didn`t break. God must want us to drink this wine and celebrate our good fortune." He hands the bottle to the priest. Father Michael takes a few big swigs and passes the bottle back to Rabbi Bloom who puts the cork back in and hands it back to the priest. Father Michael asks, "Aren`t you having any wine?" "No. I think I`ll just wait for the police," says Rabbi Bloom.

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