Serves: 9 Est. cost: $9.00-$12.00
Est. cost per serving: $0.88-$1.00
Ingredients:
- 2 cups broccoli, fresh or frozen, cut into bite-sized florets
- 1 ea onion, chopped
- 1 cup mushrooms, chopped
- ½ cup celery, chopped (optional)
- 2-3 cloves garlic, chopped
- 3 (12-oz) can chickpeas, drained and rinsed
- 1 ½ cups brown rice, uncooked
- 2 ½ cups vegetable broth (or chicken broth)
- To taste, salt and pepper
- Optional toppings: parsley, cheese
*If using frozen vegetables, let them sit out and defrost before using
Equipment: 12×15 baking pan (or casserole dish) with lid, mixing spoon, oven
Directions:
- Preheat the oven to 400°F.
- Spread the broccoli, onion, mushrooms, celery, garlic, chickpeas, and rice
evenly across the casserole dish. - Pour the vegetable broth over everything and cover with a lid.
- Bake in the oven for 40-50 minutes. The casserole should absorb all the water.
If there is extra water leftover, place it back in the oven for an additional 5 minutes uncovered. - Remove from the oven, let cool for 5-8 minutes, and add any desired toppings. Enjoy!
Optional – Heat nuts in a small dry pan over medium to low heat. Toast nuts, shaking the pan often, to ensure nuts do not burn.
Once fragrant, remove from heat. Top dish with nuts. Enjoy!
Health Benefits:
Mushrooms- Mushrooms are a great source of copper, B vitamins, potassium, and fiber. Mushrooms contain beta glucan, which is a type of soluble fiber that has been shown to improve heart health and reduce cholesterol levels. As well, copper is needed for regulating connective tissues and blood vessels. Try mushrooms in a soup, stir fry, or salad.
Broccoli- Broccoli is packed with vitamin C, vitamin K ,folate, vitamin A, and fiber. Vitamin C is a powerful antioxidant and can reduce stressful damage inside the body. As well, broccoli is high in lutein, which is a phytonutrient that has anti inflammatory properties and improves eye health. Try broccoli roasted with garlic, in a salad, or raw as a snack with hummus.
Recipe provided by Kristin Schaefer, 2023
