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spinach casserole recipe with mung bean

The Best-Tasting, Vegetarian Spinach Casserole Recipe

spinach casserole recipe with mung bean

This is my favorite, flexible spinach casserole recipe.

What I truly love about this recipe is that it evolved over the years. Nearly every time I make it, I try something new. It’s a recipe that can work with whatever you have in your refrigerator, so yes, you can substitute ingredients. It comes out great every time!

spinach photo sue ward
Spinach is nutritious.

The ingredients I use are the highest quality options, meaning I always choose organic, non-GMO, and fresh. You can use regular organic brown rice or a wild rice blend.

If I use cheese, it is usually a raw milk goat cheddar, which provides amazing flavor. Sometimes I sprinkle the top with a sheep’s milk parmesan. If you are on a dairy-free diet, use nutritional yeast on top for a cheesy-like flavor.

The mung beans are a new addition to this recipe and I decided to use them because they are easy to digest compared to other beans and provide a lot of nutrition.

Mung beans are a great addition to this spinach casserole recipe.

Mung beans have several B vitamins including folate and minerals such as potassium, magnesium, copper, zinc, and manganese. They are high in fiber, protein, and resistant starch, so great for our digestive system and immune function. If you add some shitake mushrooms to the casserole, it will provide more immune support.

mung beans

If you like shitake mushrooms try my Shitake Mushroom Bisque Soup recipe. For this spinach casserole, sometimes I use broccoli and artichokes instead of spinach (my husband’s favorite). Once in a while, I add some shredded chicken to increase the protein content.

The recipe calls for raw sunflower seeds as a topping. Sunflower seeds are a good source of linoleic acid, an essential and anti-inflammatory omega-6 fatty acid. They are also high in vitamin E (important for heart health), magnesium, and the antioxidant trace mineral selenium. If I run out of sunflower seeds, I may substitute slivered almonds.

When you make this spinach casserole recipe, please comment below and let me know if you made any changes.

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Spinach Casserole Recipe

This tasty vegetarian main dish is full of flavor and nutrients.
Prep Time40 minutes
Cook Time30 minutes
Course: Main Course, Side Dish, Snack
Cuisine: American
Servings: 6


  • 2 cups brown rice cooked (I love to use Lundberg Organic Tri-Color Blend)
  • 1 cup sprouted mung beans cooked (Tru Roots Sprouted Mung Beans (these are optional but add flavor and variety))
  • 1 pound raw organic spinach chopped
  • ½ cup sweet onion chopped
  • 2 garlic cloves minced (I use Dorot frozen crushed garlic cubes)
  • 2 tbsp butter reserve about 1 teaspoon of this (Kerrygold grassfed butter is what I use)
  • 2 eggs beaten
  • ½ cup organic half and half You could also use plain goat yogurt or almond milk for a non-dairy option
  • ½ cup cheddar cheese shredded (I use a goat milk cheddar but for a non-dairy option try 1/4 cup of nutritional yeast)
  • 2 tbsp fresh parsley chopped
  • 1 tbsp wheat-free tamari or coconut aminos
  • ½ tsp pink Himalayan salt or other unrefined salt
  • 2 tbsp raw sunflower seeds


  • Begin this recipe by cooking the rice and mung beans separately according to the package instructions. When they are done, set aside.
  • After the rice and mung beans are done, sauté the onions with salt and butter. After 2-3 minutes mix in the garlic and then the spinach. Continue cooking another few minutes until the spinach is soft.
  • In a small bowl, combine the eggs, half and half, coconut aminos.
  • Combine all ingredients and place into a 9 x 9 casserole dish that has been greased with 1 teaspoon of butter. Sprinkle with sunflower seeds.
  • Bake covered at 350 degrees for 30-35 minutes.


Sometimes I use broccoli instead of spinach or I throw in some artichokes. I once added some shredded chicken breast and it worked well.
You can also make the casserole early in the day and store it in the refrigerator until you are ready to bake it.
There are many ways to make this dairy-free by using coconut oil instead of butter, nut milk or coconut milk instead of half and half, and nutritional yeast instead of cheese. 

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