Casseroles are an easy way to eat lots of vegetables with little effort, and disguise them with lots of flavor. With a hint of hippie charm, this easy little casserole keeps the plant-based eaters happy and feeds omnivores some well-disguised tofu.
Active time: 25 minutes Total time: 1 hour 25 minutes
Broccoli and Brown Rice Vegan Casserole
- 1/2 cup (92g) long-grain brown rice
- 1 cup (133g) sweet potato, cubed
- 2 cups (182g) broccoli, chopped
- 12 ounces (340g) extra firm silken tofu (we used Mori Nu)
- 4 tablespoons (20g) nutritional yeast
- 1 1/2 tablespoons tamari soy sauce
- 1 tablespoon arrowroot powder
In a small saucepan, bring 1 cup water to a boil, then add the brown rice. Return to boil, then reduce the heat to low and cover. Cook for about 40 minutes. Steam the sweet potato cubes until tender. Let cool slightly.
Preheat the oven to 375ºF (190ºC). Coat an 8-inch (20cm) square baking pan with cooking spray and set aside.
Place the sweet potato cubes and tofu in the bowl of a food processor bowl and puree, scraping down and repeating until smooth. Add the nutritional yeast, tamari and arrowroot and process to mix.
In a large bowl, combine the cooked rice, chopped broccoli and tofu mixture. Stir until well-mixed, then spread in the prepared pan.
Bake, uncovered, for 45 minutes. The top will be cracked and feel firm when pressed lightly with a fingertip.
Cool and cut into 4 squares.
Serves: 4 | Serving size: 1/4 pan
Nutrition (per serving): Calories: 261; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 0g; Protein: 15g