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Vegetarian_Oven_Baked_Brown_and_Wild_Rice_with_Egg_605_385

Vegetarian

Vegetarian Oven-Baked Brown Rice with Eggplant

recipes:
  • Easy & Healthy
  • Vegetarian
  • Vegetarian
  • Stovetop
  • Sides & Stuffing
  • Recipe Videos
  • Nutritious Start
  • Casseroles
  • Brown
  • Bake
  • 30 - 45 MIN
Vegetarian_Oven_Baked_Brown_and_Wild_Rice_with_Egg_605_385
  • Servings
    8
  • Prep
    30–45 minutes
  • Green

    Green

About This Dish

You don’t have to be a vegetarian to love this dish! Eggplant and beans blend with yogurt, spices and rice to become a savory delight.

Ingredients

  • 1 tablespoon olive oil 
  • 1 cup diced onion
  • 2 teaspoon minced  garlic
  • 1/2 teaspoon salt 
  • 1/4 teaspoon black pepper 
  • 1/4 teaspoon turmeric 
  • 2 cups UNCLE BEN’S® Whole Grain Brown Rice 
  • 4 cups vegetable or chicken broth 
  • 1 small eggplant 
  • 1 cup plain yogurt 
  • 1 (15-ounce) can navy beans  
  • 1 (15-ounce) can garbanzo beans
  • 1 large tomato, chopped
  • Cooking spray

Instructions


  1. Preheat oven 350°F.
  2. In a saucepan, sauté onion in the oil until lightly browned. Add garlic, salt, pepper and turmeric. Add rice and broth, bring to a boil, reduce to a simmer, cover and cook for 30 minutes.
  3. While the rice is cooking, peel and cut the eggplant into 1/4-inch slices. Sprinkle with salt and set aside for 10 minutes then rinse and pat dry.
  4. Lightly salt the eggplant and spray with oil. Brown both sides in a hot skillet and set aside.
  5. Once the rice is cooked, mix in yogurt and transfer mixture to a large shallow casserole dish.
  6. Spread the navy and garbanzo beans over the rice and top with layer of eggplant and chopped tomatoes.
  7. Bake uncovered for about 20 minutes.

Nutrition

Amount per serving (8 total)

Calories: 370
Total Fat: 3.5g 5%
Saturated Fat: 0.5g 3%
Trans Fat: 0g
Sodium: 800mg 33%
Carbohydrates: 65g 22%
Dietary Fiber: 10g 40%
Sugars: 7g
Protein: 13g
 
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