Rice Crust Vegetarian Pie

Rice Crust Vegetarian Pie

Rice is perfect as a crust for this delicious veggie pie.


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Serves: 4 person(s) Change

Preparation Time: 20 mins
Cooking Time: 1 hr

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 2 cup hot water
  • 5 1/4 oz long grain rice
  • 3 eggs, divided
  • 1 Tbsp chopped fresh parsley
  • 1 pinch black pepper, or to taste
  • 1/2 cup thickly sliced zucchini
  • 1/2 cup diced Kabocha squash (Japanese pumpkin) (or yellow squash)
  • 1/2 cup broccoli florets
  • 1/2 cup chopped red bell pepper
  • 1 1/2 Tbsp all-purpose flour
  • 1 cup skim milk
  • 1/4 cup grated lowfat cheese

Directions: Standard directions Microwave directions

Preheat oven to 350°F.

Place rice and hot water in a microwave and oven proof 9-inch pie plate. Microwave on HIGH power for 15 minutes, stirring occasionally. Allow to stand for 5 minutes.

Beat one egg, parsley and pepper into the rice with a fork. Press the rice mixture against the base and sides of pie plate. Arrange the vegetables in the rice case. Cover with plastic wrap and microwave on HIGH power for 5 minutes or until the vegetables are tender.

Whisk two eggs into flour, one at a time, until smooth. Mix in skim milk and season to taste. Pour egg mixture into the rice crust and sprinkle with cheese. Bake in preheated oven for 45 minutes or until set. Serve warm or cool.

See above directions.

Nutritional Info (per serving)

CALORIES 264 cals
Kilojoules 1,105 kJ
Fat 5.4 g
Saturated Fat 1.6 g
Cholesterol 143 mg
Sodium 175 mg
Carbohydrates 39.0 g
Fiber 2.5 g
Total Sugars 5.0 g
Protein 14.5 g
Calcium 219.0 mg
Note: A dash indicates no data is available.