Vegetable Rice Pie

Health score
4%
Vegetable Rice Pie
50 min.
8
233kcal

Suggestions

Looking for a delicious and nutritious vegetarian dish that's sure to impress? Look no further than this mouthwatering Vegetable Rice Pie! This scrumptious recipe is perfect for serving a crowd, with enough to feed eight hungry diners. Not only is it packed full of vibrant, colorful vegetables like broccoli, carrots, and cauliflower, but it's also made with fluffy long grain rice and a creamy, savory sauce. With a golden, crispy crust and a filling that's bursting with flavor, this Vegetable Rice Pie is a meal in itself. It's also a great way to get your daily dose of vegetables, and at just 233 calories per serving, it's a guilt-free treat you can enjoy without worry. So why not give this fantastic recipe a try and treat your taste buds to something truly special? Your family and friends will be amazed by your culinary skills, and you'll love the taste!

Ingredients

  • cup broccoli fresh chopped
  • cup carrots chopped
  • cup cauliflower fresh chopped
  • 1.5 cups rice long grain cooked
  • 1.5 cups rice long grain cooked
  • 1.5 cups rice long grain cooked
  • tablespoons flour all-purpose
  • 0.3 cup mayonnaise 
  • cup milk 
  • 0.3 cup onion chopped
  • 0.5 cup parmesan cheese grated
  • pinch pepper 
  • 0.3 teaspoon salt 

Equipment

  • sauce pan
  • oven

Directions

  1. Combine the crust ingredients; press onto the bottom and up the sides of a greased 9-in. pie plate; set aside.
  2. In a saucepan, cook broccoli, cauliflower, carrots and onion in a small amount of water until crisp-tender; drain well. In another saucepan, combine mayonnaise and flour until smooth; cook and stir until bubbly. Gradually add milk, salt and pepper; cook and stir over medium heat until thick, about 3 minutes. Stir in vegetables; pour into the crust.
  3. Sprinkle with cheese.
  4. Bake, uncovered, at 350° for 30-40 minutes or until crust edges begin to brown.
  5. Let stand for 10 minutes before serving.

Nutrition Facts

Calories233kcal
Protein10.97%
Fat32.46%
Carbs56.57%

Properties

Glycemic Index
82.48
Glycemic Load
29.89
Inflammation Score
-9
Nutrition Score
10.976521823717%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
0.25mg
Kaempferol
0.98mg
Myricetin
0.01mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:233.44kcal
11.67%
Fat:8.36g
12.86%
Saturated Fat:2.46g
15.4%
Carbohydrates:32.78g
10.93%
Net Carbohydrates:31.28g
11.37%
Sugar:2.96g
3.29%
Cholesterol:12.04mg
4.01%
Sodium:257.65mg
11.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.35g
12.71%
Vitamin A:2849.68IU
56.99%
Manganese:0.52mg
25.96%
Vitamin K:26.93µg
25.64%
Vitamin C:17.15mg
20.79%
Selenium:10.94µg
15.63%
Phosphorus:132.98mg
13.3%
Calcium:117.08mg
11.71%
Vitamin B6:0.18mg
8.92%
Vitamin B2:0.12mg
7.14%
Vitamin B5:0.7mg
7.01%
Folate:26.59µg
6.65%
Zinc:0.99mg
6.58%
Potassium:223.58mg
6.39%
Fiber:1.5g
6.01%
Magnesium:23.83mg
5.96%
Vitamin B1:0.09mg
5.75%
Copper:0.09mg
4.46%
Vitamin B12:0.26µg
4.29%
Vitamin B3:0.86mg
4.28%
Vitamin E:0.52mg
3.44%
Iron:0.54mg
3.02%
Vitamin D:0.38µg
2.54%