Brown Rice Falafel Casserole Recipe

Looking for an easy Brown rice falafel casserole recipe? Learn how to make Brown rice falafel casserole using healthy ingredients.


Submitted by star1020

Makes 12 servings



Yummy. Note: soup mix could not be sized. I used Fantastic Foods brand vegetable soup and dip mix. The amount in the whole recipe adds 25 calories, which is about 2 calories (negligible) per serving. There is, however, some added sodium.

Recipe Ingredients for Brown rice falafel casserole

1 red onion
8 cloves garlic
1/3 cup corn
1/2 cup bell pepper
1/2 cup carrots, shredded
1/2 cup whole wheat flour
3 T margarine
1/3 cup soymilk
2 cups water
1 t salt
4 cups brown rice, cooked
2 cups fantastic foods falafel mix

Recipe Directions for Brown rice falafel casserole

  1. Blend onion and garlic cloves in a food processor until the pieces are very small but not quite pureed.

  2. In a skillet over high heat, brown the flour for a few minutes. Add vegan margarine. Turn to low heat and stir until mixed. Add salt and soup base. Add extra salt, soup mix, or seasonings at this time if desired. Turn to medium high and let simmer to thicken while you prepare the vegetables.

  3. In another pan, brown the onion and garlic mixture. Add corn, thinly sliced bell peppers, and shredded carrots.

  4. Stir vegetable mixture into gravy. Add cooked brown rice. Mix well.

  5. Make falafels according to package directions. Use the entire package; it should make just enough for this recipe.

  6. Line the bottom of a 9x13 inch casserole pan with flattened falafels. Cover with rice mixture. Crumble any remaining falafels over the top of the mixture. Cover with foil and bake at 350 degrees for 30-45 min or until vegetables are tender and casserole is heated through.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 166.2g
Amount Per Serving
Calories
371
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
479mg
20%
Potassium
237mg
7%
Total Carbohydrates
69.7g
23%
Dietary Fiber
6.7g
27%
Sugars
3.1g
Protein
10.5g
Vitamin A 18% Vitamin C 16%
Calcium 7% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • Very high in manganese
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