If you are a fan of Indian food, but have been avoiding it because it’s not the most Weight Watchers friendly option, then this Indian Curry Rice Casserole Recipe is a must try! With just 5 Points per 1 cup serving, you get a delicious, spicy and healthy casserole that tastes amazing! It’s loaded with fiber and protein and is also a great Weight Watchers vegetarian recipe option. All the veggies and spices work so well together, and the tomato sauce is so good, you can even make it separately, add some non fat yogurt to it, and serve it as a low calorie dip with some low Points pita bread or my favorite low calorie tortilla chips. Though this is not an official one of Weight Watchers Casserole Recipes, it’s a fantastic idea for a healthy Indian food dinner that the whole family can enjoy.

Indian Curry Rice Casserole Recipe

A delicious and easy low calorie casserole recipe, this Indian Curry Rice Casserole is full of traditional Indian spices and flavors. Each serving has just 5 Points, making it the perfect healthy vegan dinner recipe for Weight Watchers who love Indian food.


  • 1 cup brown basmati rice
  • 8 oz mustard greens, tough ribs removed, leaves finely chopped
  • 8 oz cauliflower, cut into 1/2-inch florets
  • 2 large zucchini, chopped into bite sized pieces
  • 1 15-ounce can chickpeas, drained and rinsed
  • 2 cups fat free vegetable broth
  • 5 fresh green Serrano chiles
  • 3 large tomatoes, coarsely chopped
  • 1 large red onion, 1/2 coarsely chopped and 1/2 thinly sliced
  • 3 garlic cloves
  • 1 tsp cumin seeds
  • 5 cardamom pods
  • 2 bay leaves
  • 2 cinnamon sticks
  • 1/2 tsp saffron threads
  • 1 tsp Garam Masala
  • 1 ½ tsp salt
  • 1 tsp ground turmeric


  1. In a blender, puree tomatoes, garlic, chopped onion and chiles to make a smooth sauce.
  2. Spray a large, nonstick skillet with non fat cooking spray . Add cardamom pods, bay leaves and cinnamon sticks to the pan and cook, stirring, until fragrant, 30 seconds to 1 minute. Add the sliced onion and cook, stirring, until light brown, 2 to 3 minutes.
  3. Carefully pour in the pureed tomato mixture and reduce heat to medium. Stir in Garam Masala, 1 teaspoon salt and turmeric. Simmer, partially covered, stirring occasionally, until most of the liquid evaporates, about 15 minutes.
  4. Meanwhile, place rice in a medium bowl. Cover with water. Gently wash the grains. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear. Then cover the rice with cold water and let it sit for 20 minutes. Drain.
  5. Stir mustard greens, zucchini cauliflower, chickpeas and 1 cup broth into the tomato sauce. Cover and remove from the heat.
  6. Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
  7. Spray a medium saucepan with non-stick cooking spray and set over medium-high heat. Add the drained rice and saffron, and carefully stir to coat the rice with the saffron. Add the remaining 1 cup broth and 1 ½ teaspoon salt. Stir once to incorporate the ingredients. Bring to a boil over medium-high heat. Cook, uncovered, until the broth has evaporated from the surface, about 5 to 8 minutes. Remove from the heat.
  8. Spread half the chickpea curry evenly in the prepared baking dish. Spread the rice mixture on top of the curry. Spoon the remaining chickpea mixture over the rice. Cover with foil. Bake until the rice is tender, 45 to 55 minutes. Remove the bay leaves, cardamom pods and cinnamon sticks before serving.

Preparation time: 30 minute(s)

Cooking time: 1 hour(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 6

Culinary tradition: Indian (Northern)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 5 Points

PER SERVING: 245 calories; 3g fat; 38 g carbohydrates; 7 g protein; 7 g fiber

Write A Comment

Pin It