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One Pan Chickpea Broccoli Rice Casserole

One Pan Chickpea Broccoli Rice Casserole
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One Pan Chickpea Broccoli Rice Casserole is a quick, healthy, and flavorful one-skillet meal combining tender chickpeas, vibrant broccoli, and fluffy rice. This comforting casserole is easy to prepare with minimal cleanup, offering balanced nutrition with plant-based protein and fiber, vitamins, and minerals. Perfectly adaptable for various dietary preferences, it’s a budget-friendly, family-friendly dinner option bursting with fresh, savory flavors.

Ingredients

Scale

Vegetables and Legumes

  • 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
  • 2 cups broccoli florets (fresh or frozen)
  • 1 medium onion, diced
  • 3 cloves garlic, minced

Grains and Liquids

  • 1 cup long-grain rice (uncooked)
  • 2.5 cups vegetable broth

Oils and Seasonings

  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • Salt, to taste (about 1 teaspoon)
  • Black pepper, to taste (about 1/2 teaspoon)

Optional

  • 1/4 cup shredded cheese (cheddar or your choice) or 2 tablespoons nutritional yeast for vegan option
  • Fresh parsley, chopped (for garnish)
  • Toasted nuts or seeds (for garnish)
  • Lemon wedges (for serving)

Instructions

  1. Sauté Aromatics: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the diced onion and minced garlic and cook for 3-4 minutes, until fragrant and translucent, creating a flavorful base for the casserole.
  2. Add Broccoli and Chickpeas: Stir in 2 cups broccoli florets and the drained chickpeas. Cook for 5 minutes until the broccoli softens slightly but remains bright green.
  3. Mix in Rice and Seasonings: Add 1 cup uncooked long-grain rice along with 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, salt, and pepper. Stir thoroughly to coat the rice evenly with the spices and distribute them throughout the pan.
  4. Pour in Broth and Simmer: Pour 2.5 cups vegetable broth over the mixture. Bring to a boil, then reduce heat to low. Cover and simmer for 18-20 minutes until the rice is tender and has absorbed the liquid.
  5. Finish with Cheese and Rest: If using cheese or nutritional yeast, sprinkle it evenly over the casserole. Cover the skillet off heat and let rest for a few minutes, allowing the cheese to melt and the flavors to meld.

Notes

  • Use fresh broccoli and good-quality vegetable broth for best flavor.
  • Let the casserole rest after cooking to improve texture and flavor integration.
  • Adjust liquid amount depending on rice type to avoid sogginess; add broth gradually if needed.
  • Optionally, toast the rice with aromatics before adding broth for a nutty flavor.
  • Use a large pan to ensure even cooking and prevent overcrowding.

Nutrition

Keywords: One Pan, Chickpea, Broccoli, Rice, Casserole, Easy Dinner, Healthy, Plant-Based, Gluten Free, Vegetarian, Vegan

Find it online: https://marygourmet.com/one-pan-chickpea-broccoli-rice-casserole/