Pumpkin Seed Pesto Rice Casserole

23 45 648
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 8
Pumpkin Seed Pesto Rice Casserole
Health Highlights


2 cup Baby spinach (or kale, chard etc., for pesto)
1 cup Basil, fresh (chopped, for pesto)
1 dash 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, Extra Virgin (for pesto)
1 tsp Olive Oil, Extra Virgin (for casserole)
1/2 tsp Oregano, dried (for casserole)
3 cup Pecans (to make the pecan parmesan)
1/2 cup Pumpkin seeds (pepitas) (for pesto)
1 dash 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)


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.


Nutrition Facts

Per Portion

Calories 648
Calories from fat 333
Calories from saturated fat 39
Total Fat 37 g
Saturated Fat 4.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 10.9 g
Monounsaturated Fat 20.5 g
Cholesterol 0
Sodium 644 mg
Potassium 1447 mg
Total Carbohydrate 59 g
Dietary Fiber 17.0 g
Sugars 10.1 g
Protein 28.1 g

Dietary servings

Per Portion

Grain 0.7
Meat Alternative 2.0
Vegetables 2.5

Energy sources


Meal Type(s)