The Vegan Loaded Zucchini Squash and Rice Bake is a comforting and delicious dish. We made it with long-grain rice, vegetable broth, zucchini, yellow squash, onion, bell pepper, tomatoes, garlic, mushrooms, spinach, corn, black beans, vegan cheese, olive oil, nutritional yeast, seasoning, and parsley. This recipe contains 9 grams of protein and 250 calories per serving. It gets ready to serve in just sixty-five minutes. Store this Vegan Loaded Zucchini Squash and Rice Bake for four days in the refrigerator. You may serve it with tomato soup, roasted carrots, tahini dressing, crispy tofu, basil pesto, or herb flatbread.
STATS:
- Calories: 250 kcal
- Total time: 65 minutes
- Serving size: 1 portion
- Cooking time: 45 minutes
- Serving: 6
- Cuisine: American
- Preparation time: 20 minutes
- Course: Main
- Diet: Vegan
EQUIPMENT:
- Large baking dish
- Medium saucepan with lid
- Large mixing bowl
- Cutting board
- knife
- Measuring spoons & cups
- Wooden spoon
- Aluminum foil
- Oven mitts
INGREDIENTS:
- 1 cup uncooked long-grain rice
- 2 cups vegetable broth
- Half cup corn
- 2 medium chopped zucchini
- Half cup drained canned black beans
- 2 medium chopped yellow squash
- 1 medium diced onion
- Half cup shredded vegan cheese
- 1 medium diced red bell pepper
- 2 medium chopped tomatoes
- 3 minced garlic cloves
- 1 cup sliced mushrooms
- Half tsp smoked paprika
- 1 cup baby spinach
- 1 tbsp olive oil
- Half tsp garlic powder
- 1 tbsp nutritional yeast
- Half tsp salt
- 1 tsp Italian seasoning
- Half tsp onion powder
- 2 tbsp chopped parsley
- Quarter tsp ground black pepper
INGREDIENT NOTES:
LONG-GRAIN RICE:
- It provides a hearty base to the vegetable bake. Rice absorbs the vegetable broth and seasoning perfectly to make the dish delicious. You may utilize brown rice as per your preference.
VEGETABLE BROTH:
- Use vegetable broth to cook the rice and add flavor to the meal. This broth adds more depth than plain water and absorbs the taste nicely. You may replace it with low-sodium broth as an alternative.
ZUCCHINI:
- We use zucchini to add a soft texture and mild flavor in the bake. Zucchini works nicely with the rice and absorbs the seasoning perfectly. You may include yellow squash as another idea.
SHREDDED VEGAN CHEESE:
- Include it to make the creamy and cheesy topping on the dish. It provides richness and makes the bake delicious. You may add nutritional yeast with breadcrumbs as a replacement.
INSTRUCTIONS:
- First, grease the dish with olive oil & heat the oven to 375°F.
- In cold water, rinse the rice and include it in the saucepan with vegetable broth.
- Cook the rice as per package guidelines, then chop the zucchini, yellow squash, onion, bell pepper, and tomatoes.
- Slice the mushrooms and mince the garlic, then heat the oil in the pan on moderate flame.
- Stir in the onion and garlic for three minutes, then cook the prepared vegetables for five minutes.
- Mix spices, cooked rice, spinach, Italian seasoning, corn, black beans, and nutritional yeast in the pan perfectly.
- Evenly spread the mixture in the dish, then sprinkle shredded cheese on top of the bake.
- Cover the dish to bake it for twenty minutes, then again bake for fifteen minutes without foil.
- Lastly, sprinkle fresh parsley on top and serve the dish warm.
SERVING SUGGESTIONS:
SALADS:
- Garden Salad
- Cucumber Tomato Salad
- Greek Salad
- Avocado Salad
- Lemon Chickpea Salad
BREAD AND ROLLS:
- Garlic Bread
- Dinner Rolls
- Whole-Wheat Bread
- Herb Flatbread
- Focaccia
VEGETABLE SIDE:
- Roasted Broccoli
- Garlic Green Beans
- Roasted Carrots
- Grilled Asparagus
- Balsamic Brussels Sprouts
SOUPS:
- Tomato Soup
- Lentil Soup
- Vegetable Soup
- Minestrone Soup
- Butternut Squash Soup
SAUCES AND TOPPINGS:
- Garlic Yogurt Sauce
- Basil Pesto
- Tahini Dressing
- Tomato Sauce
- Cashew Cream
PROTEIN SIDES:
- Crispy Tofu
- Roasted Chickpeas
- Lentil Patties
- Grilled Tempeh
- White Bean Salad
TIPS:
- Make equal pieces of the vegetables so they cook perfectly in even time.
- Remove the extra moisture from the squash and zucchini properly to avoid a watery dish.
- You should not cook the rice too much to not get mushy results when we bake.
- Include the seasoning and adjust it before baking as per your preference.
STORAGE INFORMATION:
FRIDGE:
- Store the cooled dish in a closed vessel for 4 days.
FREEZER:
- Freeze the separate portions of this bake in the container for ninety days.
FAQs:
Should I exclude yellow squash from this recipe?
- Yes, you may replace the squash with extra zucchini as per your choice.
How to keep the bake from getting extra soggy?
- You may cook the vegetables properly then bake so the extra moisture drain perfectly.
Can I prepare this meal earlier?
- Yes, you may chop the vegetables and cook the rice in advance.
Is vegan cheese good to omit from this dish?
- You may skip vegan cheese and include extra nuVegan Loaded Zucchini Squash and Rice Bake is a comforting dish, contains 250 kcal, prepared in 65 minutes, & pairs with tomato soup and roasted carrots.tritional yeast to get the savory flavor.
NUTRITIONAL INFORMATION:
Calories: 250 kcal
Sodium: 450 mg
Net carbs: 36 g
Iron: 2.5 mg
Potassium: 650 mg
Total carbs: 43 g
Vitamin A: 2,500 IU
Protein: 9 g
Fiber: 7 g
Calcium: 100 mg
