Chickpea Rice Casserole with Curried Vegetables (gluten free, soy free and oil free)
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I’m not sure why I’m just now getting into casseroles. I mean, I grew up in the midwest where casseroles are practically their own food group. My girlfriend recently mentioned that she was missing casseroles. We both follow pretty strict diets so we decided to make healthier versions of the casseroles she remembered from years ago. I was hooked. Really, the idea is quite genius. You put a bunch of stuff in a pan, put it in the oven and forget about it while it bakes. Then, 30-60 minutes later you have a main course with little effort.
The trick to getting everything to cook evenly in this recipe is heating up the sauce on the stove before adding it to the pan. If you skip this step (which I don’t recommend doing) you’ll find that everything takes much longer to cook and the rice will end up getting gummy/mushy.
This casserole has become a meal prep staple for me. With relatively little effort and prep time I can have lunches for the week. Feel free to add a little cayenne pepper or hot sauce if you want to increase the heat. Please let me know if you try this recipe. I’d love to hear how it turned out! You can leave a comment here or tag me on social media @theveganicpanic. Do you have a favorite casserole? Let me know! I’d love to try it!
Chickpea Rice Casserole with Curried Vegetables
Ingredients
- 1.5 cup low sodium vegetable broth
- 1 can coconut milk 14 oz.
- 1/2 tsp salt or to taste
- 2 tsp curry powder
- 1/2 tsp turmeric powder
- 2 Tbsp coconut aminos
- 2.5 cups cooked garbanzo beans
- 1 medium onion diced
- 1 cup white jasmine rice dry
- 1 3/4 cup cauliflower florets (approx 1/2 head)
- 2 medium carrots sliced
- 1 large sweet potato sliced into 1/4" slices
Instructions
- Preheat oven to 375 degrees F
- In a saucepan, combine the vegetable broth, coconut milk, curry powder, turmeric, salt and coconut animos. Heat on medium heat to bring to a simmer.
- Place the cooked garbanzo beans and diced onion in a 9 x 13" glass baking dish. Then add the dry rice and layer the sweet potato slices, carrots and cauliflower on top.
- When the liquids have come to a simmer, pour the mixture over the vegetables in the glass baking dish.
- Cover with foil.
- Bake for 50 minutes at 375 F.