Vegan Broccoli and Rice Casserole

brocI am always looking for new ways to eat vegan, gluten free, organic and healthy.

I tend to look for ideas where I can thrive on the casserole or one dish recipe and serve my honey his pork chop or steak on the side.  That way we are both satisfied, him slightly carnivore and me, vegan.

This one dish meal makes a great side dish but it has all of the ingredients for a very nutritiously sound main dish for me….veggies, brown rice, protein through chick peas and tahini.  It is very tasty.

VEGAN BROCCOLI AND RICE CASSEROLE (all of my ingredients are organic and non-GMO)

Sauce:

  •  1 1/2 cups non-dairy milk (I use plain almond milk)
  • 1/2 cup nutritional yeast
  • 4 tsp. corn starch
  • 1 clove garlic
  • 1/2 tbsp. lemon juice
  • 1/2 tsp Himalayan salt
  • 1/2 tsp onion powder
  • 1/4 tsp dry mustard
  • 1/4 tsp paprika
  • pinch of cayenne
  • 1 tbsp. tahini
  • fresh ground black pepper to taste

CASSEROLE

  • 1 head of fresh broccoli, cut into small florets
  • 1 medium onion, peeled and chopped
  • 1 yellow or red bell pepper, seeded and chopped
  • 1/2 cup diced celery
  • 15 ounces of chickpeas, drained and rinsed
  • 1 tsp dried thyme
  • 3 cups cooked brown rice
  • 2 tbsp. slivered almonds

Preheat oven to 375.  Lighly spray a casserole dish.  I use avocado spray.

Place all of the sauce ingredients in a blender and process until smooth.  Set aside.

Steam broccoli until just tender.  Heat a large pan with 1 tbsp. olive oil.  Saute onion, diced bell pepper, celery for 5 minutes.  Add thyme, chickpeas, cooked rice and steamed broccoli and stir to combine.  Stir in sauce and blend well.  Keep stirring over heat until everything is warm.  Then pour into casserole dish and sprinkle with almonds.  Bake about 25 minutes.  Serve hot.

I have made this in the morning and put it in the fridge.  Then at dinner time I take it out of the fridge about 30 minutes before putting it in the oven to bring it to room temperature.  I then bake it in the 375 degree oven under foil for 30 minutes.  Then I remove the foil and continue baking it uncovered for another 10 minutes.

You could certainly make this casserole with tofu or tempeh as the protein but I really like chickpeas so that is my protein of choice.

The flavors go together so well.  And best of all….it is oh so healthy and nutritious.  Enjoy!

 

 

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