Name: Nacho Cauliflower Casserole
Total time: 75 min
Ingredients: 1 medium head cauliflower, cored and sliced (1/2-inch; about 6 cups); 1 medium white onion, sliced; 1 large red bell pepper, sliced (about 1 1/2 cups); 1 medium poblano pepper, sliced; 2 tablespoons extra-virgin olive oil; 3 tablespoons lower-sodium taco seasoning; 0.25 teaspoon salt; 1 (15 ounce) can no-salt-added black beans, rinsed; 2 cups cooked brown rice; 1 cup frozen corn, thawed; 1 cup chunky salsa; 1.5 cups shredded Mexican-blend cheese, divided; 3 cups unsalted corn tortilla chips, coarsely crushed; Loosely packed fresh cilantro leaves and tender stems, sliced jalapeño peppers, sour cream and/or lime wedges for garnish

Nacho Cauliflower Casserole

4.0

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1 Review

This cauliflower casserole is inspired by nachos and stuffed with tender roasted cauliflower, sweet red pepper and brown rice. Salsa helps bind the ingredients together, along with melted cheese. Crushed tortilla chips on top add crunch. Serve with the suggested garnishes, or add your own favorite toppings to complete the dish.

By Nicole Hopper

Published on November 14, 2022

Reviewed by Dietitian

Nadine Bradley, RD, CNSC

a recipe photo of the Nacho Cauliflower Casserole served in a dish — Photo: Photographer: Victor Protasio, Food Stylist: Ruth Blackburn, Prop Stylist: Josh Hoggle

Active Time:

20 mins

Total Time:

1 hr 15 mins

Servings:

Nutrition Profile:

Egg Free Gluten-Free Healthy Pregnancy High-Protein Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 medium head cauliflower, cored and sliced (1/2-inch; about 6 cups)
1 medium white onion, sliced
1 large red bell pepper, sliced (about 1 1/2 cups)
1 medium poblano pepper, sliced
2 tablespoons extra-virgin olive oil
3 tablespoons lower-sodium taco seasoning
¼ teaspoon salt
1 (15 ounce) can no-salt-added black beans, rinsed
2 cups cooked brown rice
1 cup frozen corn, thawed
1 cup chunky salsa
1 ½ cups shredded Mexican-blend cheese, divided
3 cups unsalted corn tortilla chips, coarsely crushed
Loosely packed fresh cilantro leaves and tender stems, sliced jalapeño peppers, sour cream and/or lime wedges for garnish

Directions

Position rack in bottom of oven; preheat to 425°F. Arrange cauliflower, onion, bell pepper and poblano on a large rimmed baking sheet. Drizzle with oil and sprinkle with taco seasoning and salt; toss to coat. Spread into an even layer. Roast, stirring once, until the vegetables are browned and crispy around the edges, about 30 minutes. Remove from the oven.
Reduce oven temperature to 350°F. Lightly coat a 3-quart baking dish with cooking spray.
Transfer the roasted vegetables to a large bowl. Stir in beans, rice, corn, salsa and 1/2 cup cheese. Transfer the mixture to the prepared baking dish. Sprinkle with tortilla chips. Sprinkle the remaining 1 cup cheese over the top. Cover loosely with foil and bake for 20 minutes. Remove the foil and continue baking until the casserole is hot throughout and the cheese is melted and browned, about 10 minutes more. Garnish with cilantro, jalapeños, sour cream and/or lime wedges, if desired.

Nutrition Facts (per serving)

447	Calories
18g	Fat
56g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 3/4 cups
Calories 447
% Daily Value *
Total Carbohydrate 56g	20%
Dietary Fiber 9g	32%
Total Sugars 9g
Protein 17g	34%
Total Fat 18g	23%
Saturated Fat 6g	30%
Cholesterol 27mg	9%
Vitamin A 1332IU	27%
Vitamin C 96mg	107%
Vitamin D 6IU	2%
Vitamin E 2mg	13%
Folate 95mcg	24%
Vitamin K 18mcg	15%
Sodium 631mg	27%
Calcium 276mg	21%
Iron 3mg	17%
Magnesium 114mg	27%
Potassium 729mg	16%
Zinc 3mg	27%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.