Pumpkin Seed Pesto Rice Casserole

Pumpkin Seed Pesto Rice Casserole

Health Rating
Prep Cook Ready in Servings
15 min 30 min 45 min 8

Ingredients


2 cup Baby spinach (or kale, chard etc., for pesto)
1 cup Basil, fresh (chopped, for pesto)
1/8 tsp Black pepper (to taste, for casserole)
3 cup Brown rice, long-grain, cooked (for casserole)
1 clove(s) Garlic (for pesto)
1 tbsp Garlic (to make the pecan parmesan)
1 1/2 cup Great northern beans, canned (drained, rinsed, for casserole)
1 1/2 cup Green peas, raw (or frozen, for casserole)
1/2 whole lemon(s) Lemon juice (for casserole)
1/2 whole lemon(s) Lemon juice (to make the pecan parmesan)
1/2 tbsp Lemon juice (for peto)
2 1/2 tbsp Liquid aminos (for casserole)
1 cup Nutritional yeast (to make the pecan parmesan)
1 tbsp Olive oil (for pesto)
1 tsp Olive oil (for casserole)
1/2 tsp Oregano, dried (for casserole)
3 cup Pecans (to make the pecan parmesan)
1/2 cup Pumpkin seeds (for pesto)
1/8 tsp Salt and pepper (to taste for pesto)
3 large shallot(s) Shallots (chopped, for casserole)
1 tsp, ground Thyme, dried (for casserole)
1 cup pieces White mushrooms (sliced, for casserole)
2 medium Zucchini (halved lengthwise, chopped, for casserole)

Instructions


Preheat the oven to 350 F. Lightly spray a casserole dish (a 9x13 or 7x11) with olive oil spray. Set aside.

Combine the pesto ingredients in a food processor and process until smooth, pausing to scrape the sides as necessary. Set aside.

Heat the olive oil for the casserole in a large shallow saucepan over medium heat. Add the shallots and sauté for about 2 to 3 minutes. Add the mushrooms, zucchini, liquid aminos, thyme, and oregano. Sauté for about 3 to 4 minutes until the vegetables are tender yet still slightly firm.

Add the beans and peas and sauté for another couple of minutes. Add the rice and cook, stirring occasionally until heated through. Add the lemon juice, salt and pepper. Remove from heat.

Stir in the pesto. Transfer to the prepared baking dish. Bake for 20 minutes. Sprinkle the pecan parmesan liberally over the top and bake for another 5 minutes. Remove from the oven and serve.

Enjoy!

Nutrition Facts

Per Portion

Calories 666
Calories from fat 310
Calories from saturated fat 29.4
Total Fat 34 g
Saturated Fat 3.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 9.9 g
Monounsaturated Fat 19.9 g
Cholesterol 0
Sodium 436 mg
Potassium 1128 mg
Total Carbohydrate 62 g
Dietary Fiber 17.5 g
Sugars 6.5 g
Protein 27.3 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 2.0
Vegetables 2.5

Energy sources


Pygal37%460.6071330275373160.3221597402475747%326.9144266075556264.871198627155316%336.79516845205654118.623269048002437%47%16%CarbohydratesFatProtein
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