Fat Free Cabbage Rice Casserole

Delight in the wholesome simplicity of this Fat Free Cabbage Rice Casserole, a low-calorie yet hearty dish perfect for health-conscious eaters and comfort food lovers alike. Featuring tender layers of green cabbage, nutty white rice, and a robust medley of diced tomatoes, garlic, and onions simmered in vegetable broth, this casserole is both satisfying and nutritious. With warm, earthy spices like paprika and oregano enhancing every bite, it’s a flavorful, fat-free option for dinners or meal prep. Ready in just over an hour with minimal prep, this plant-based casserole is oven-baked to perfection and garnished with fresh parsley for a vibrant finish. Perfect as a light vegetarian main or a wholesome side, it’s a must-try for anyone seeking a simple, guilt-free meal made with pantry staples.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1 head (medium) Green cabbage
• 1 cup White rice
• 3 cups Vegetable broth
• 1 14-ounce can Diced tomatoes
• 1 medium (diced) Onion
• 3 cloves (minced) Garlic
• 1 teaspoon Paprika
• 1 teaspoon Dried oregano
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 2 tablespoons (chopped, for garnish) Fresh parsley

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Core and thinly slice the cabbage into manageable shreds.

Step 3

Rinse the rice under cold water to remove excess starch, then set it aside to drain.

Step 4

In a large skillet over medium heat, add 3 cups of vegetable broth and bring to a simmer.

Step 5

Add the diced onion and garlic to the broth and cook for 3-4 minutes until softened.

Step 6

Stir in the diced tomatoes (with their juice), paprika, oregano, black pepper, and salt. Mix well to combine the flavors.

Step 7

Layer half of the sliced cabbage in the bottom of a 9x13-inch glass or ceramic casserole dish.

Step 8

Sprinkle the rinsed rice evenly over the cabbage layer.

Step 9

Pour half of the tomato mixture over the rice, spreading it out evenly.

Step 10

Add the remaining cabbage on top, followed by the rest of the tomato mixture, ensuring everything is well-covered.

Step 11

Cover the casserole dish tightly with aluminum foil and bake for 45 minutes.

Step 12

Carefully remove the foil and bake for an additional 5 minutes to slightly crisp the top layer of cabbage.

Step 13

Remove from the oven and let the casserole sit for 5 minutes before serving.

Step 14

Garnish with fresh chopped parsley and serve hot. Enjoy!

Nutrition Facts

Serving size	(2337.9g)

Amount per serving	% Daily Value*
Calories	855.5

Total Fat 9.2g	0%
Saturated Fat 1.8g	0%
Polyunsaturated Fat 2.2g
Cholesterol 0mg	0%
Sodium 3491.4mg	0%
Total Carbohydrate 175.5g	0%
Dietary Fiber 43.2g	0%
Total Sugars 57.2g
Protein 35.1g	0%

Vitamin D 0IU	0%
Calcium 689.6mg	0%
Iron 12.4mg	0%
Potassium 4043.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 8.9%

Protein: 15.2%

Carbs: 75.9%