Vegan Cheesy Broccoli & Rice Casserole

by Jill Dalton

Our recipes are being recommended by the wonderful folks over at Mastering Diabetes: Robby Barbaro, MPH and Cyrus Khambatta, PhD for their diabetic clients so we created this recipe to promote their new book Mastering Diabetes and their course and coaching programs. This scrumptious Oil Free Vegan Broccoli and Cheese Casserole is diabetic approved and can be used as part of their program to take back control of all types of diabetes including Type 1, Type 1.5, Type 2, Pre-Diabetes, and Gestational Diabetes. Be sure to check out the links below to Robby and Cyrus’s new book Mastering Diabetes and their fantastic course and guided coaching program. If you or someone you know is struggling with diabetes then these guys have the answers you have been looking for and their work is fully grounded in a whole food plant based lifestyle!

MASTERING DIABETES BOOK

Robby and Cyrus have written this amazing resource to learn everything you need to know about taking control of diabetes with their whole food plant based program.
» GET MASTERING DIABETES NOW!

NEED HELP? START THE MASTERING DIABETES COACHING PROGRAM

Robby and Cyrus have also created this fantastic course and coaching program to walk you through everything you need to know and be there to help you when you have questions or need guidance. We are so happy to be able to recommend their program as this is an invaluable resource for so many people facing some form of diabetes in the world today.
» START THE MASTERING DIABETES COURSE & COACHING PROGRAM

Vegan Cheesy Broccoli & Rice Casserole

Our recipes are being recommended by the wonderful folks over at Mastering Diabetes: Robby Barbaro, MPH and Cyrus Khambatta, PhD for their diabetic clients so we created this recipe to promote their new book Mastering Diabetes and their course and… Mains Vegan Cheesy Broccoli & Rice Casserole European Print Recipe
Serves: 8 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 3.0/5
( 117 voted )

Ingredients

2 cups uncooked brown rice
2 cups low sodium vegetable broth
1 cup water
5 cups broccoli florets
4 cups diced kale
1 onion, finely diced
3 cloves garlic, minced

Cheese Sauce
1/2  cup cashews
2 cups low sodium vegetable broth
3/4 cups nutritional yeast
1 tsp onion powder
1 Tbsp white wine vinegar
1 Tbsp Braggs liquid amino acids
1/2 tsp pepper
3/4 tsp turmeric
1 Tbsp dijon mustard

Instructions

  1. Preheat oven to 350°
  2. Cook the rice with the 2 cups of broth and 1 cup of water (cook until slightly underdone)
  3. Sauté onions until translucent
  4. Add the garlic, kale and broccoli and add a bit of water and cover to steam for about 10 minutes
  5. Add the Cheese Sauce ingredients to a blender and blend until smooth
  6. Once rice is finished, pour into a large casserole dish
  7. Pour broccoli mixture over the top and lightly mix together with the rice
  8. Pour the cheese sauce over the top of the broccoli and rice mixture
  9. Bake for 35 minutes

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31 comments

James Reynolds February 14, 2020 - 11:49 am

Cheese sauce? Where is the cheese sauce?

Reply
Daniel Callahan March 4, 2020 - 8:29 am

The cheese sauce is listed in the 2nd set of ingredients. I plan to use this cheese sauce for everything needing it. It is the best vegan cheese sauce I have found.

Reply
Nichole M Bertram March 4, 2020 - 2:06 pm

Cheese Sauce
1/2 cup cashews
2 cups low sodium vegetable broth
3/4 cups nutritional yeast
1 tsp onion powder
1 Tbsp white wine vinegar
1 Tbsp Braggs liquid amino acids
1/2 tsp pepper
3/4 tsp turmeric
1 Tbsp dijon mustard

Reply
Colleen February 14, 2020 - 4:23 pm

Can you use frozen broccoli or does it need to be fresh?

Reply
Daniel Callahan March 4, 2020 - 8:30 am

I had frozen broccoli and cauliflower which I steamed. I am not sure if frozen broccoli that is just added will cook properly or completely in just 35 minutes.

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Colleen March 24, 2020 - 1:58 pm

Thanks for the comment. I used frozen broccoli and frozen kale and steamed them and it worked great. This recipe is delicious. The only change I might make is to bake it a few minutes less to keep it more creamy. And I might try it with hash brown type potatoes to make cheesy potatoes.

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Dorothy's New Vintage Kitchen February 15, 2020 - 5:57 pm

This looks like really delicious comfort food!

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Virginia February 16, 2020 - 3:30 pm

Sounds delicious! Thanks, Jill!

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mcdaft February 20, 2020 - 10:20 am

Tasty :o) I was surprised by its sheer magnitude… satisfying. This will take up regular real estate in my fridge!

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Krisztina Markóthné Herdics February 23, 2020 - 8:05 am

Thank you very much! It was delicious and it was a special taste experience!

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Cindy February 23, 2020 - 9:05 pm

Loved it! Not surprised your recipes never disappoint.

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Rita February 28, 2020 - 5:22 pm

Delish! Will be one of my go to casseroles. 🙂

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Daniel Callahan March 4, 2020 - 8:27 am

I recently made this with some changes. I did not use the onion as they make me sick. I used quinoa rice in place of brown rice, I used cauliflower instead of kale. I had frozen broccoli and cauliflower which I steamed in my steamer first then added to the dish. It was a hit with the wife and oldest daughter who are NOT vegan. I got a nice plate full then filled 4 Tupperware containers with the rest for my lunches. I got NONE of the extra. The wife ate 1 and the daughter ate the other 3!!!!!! Time to make it again.

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Jill Dalton March 5, 2020 - 12:04 pm

So glad you all liked this recipe =).I hope you get to have some of the next batch Daniel!

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Nadine March 19, 2020 - 1:15 pm

I actually made this and liked it. I’ve been flirting with a plant based diet. This recipe made me fall in love.

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Nadine March 19, 2020 - 1:16 pm

I actually made this and liked it. I’ve been flirting with a plant based diet. This recipe made me fall in love. Thank you!

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Luz October 28, 2020 - 3:01 pm

Hello, I am diabetic and also allergic to nuts, do you have a recommendation for cashew substitute.

Thanks 😊

Reply
Jill Dalton October 29, 2020 - 1:45 pm

You can try half oats and half white beans.

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Colleen October 29, 2020 - 7:55 pm

I would try sunflower seeds – I often substitute them for cashews (and much cheaper!)

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Jules April 14, 2020 - 9:05 pm

This was extremely delicious! Awesome flavor and texture! I used frozen broccoli and spinach and precooked the rice in my IP— turned out perfectly! Thanks for another great one, Jill!

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Karen April 27, 2020 - 6:53 pm

So delicious!!!! I’ve made it twice- the first time exactly as the recipe is and the second I replaced the white wine vinegar with lemon and liked the second version better. Currently making a “Mexican” version by adding cumin and chili powder to the cheese sauce and changing up the veg- adding in bell peppers, corn, and black beans. So excited. Thank you!!

Reply
Diane May 14, 2020 - 6:43 pm

I cannot stand the taste of nutritional yeast and I all the cheezy sauces I see have a lot of it in them. I don’t think it gives the sauce any kind of a cheesy flavor just a horrible taste in my opinion. Any suggestions except don’t eat cheesy sauce? Thanks

Reply
Susan Schultz June 2, 2020 - 8:06 pm

This looks like a wonderful recipe. Where do I find the nutritional information for the recipe? Fat? Fiber? Carbs? Protein?

Reply
Jill Dalton June 3, 2020 - 5:49 pm

Hello Susan, we don’t include that with our recipes, sorry.

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Karen Prete August 1, 2020 - 8:16 pm

Susan, if you use an app like cronometer, you can type in the ingredients for the recipe, and then enter how many g/oz. you eat, and the app tells you how much of each nutrient your portion gives you.

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Terri June 27, 2020 - 7:04 pm

I’m a type one diabetic who read the book Mastering Diabetes and saw you interviewed by them. I love your site! I’ve made your coffee smoothie and pancakes with success! I’m curious what else you would eat with this dish? Normally, I would have this with baked chicken, lol. is this a complete meal? Thank you!

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Jill Dalton June 27, 2020 - 7:12 pm

We would usually have a small side salad, pickled beets or cooked greens.

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Lyn Brodie July 4, 2020 - 5:59 am

Hi, could you please give a little more detail on the brand of nutritional yeast used. 3/4 cup seems a lot. I’m from Australia and looked at nutritional yeast options that I can buy here but they seem to come in relatively small packets so I’m not sure if I’m looking at the right stuff. Thanks

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Jill Dalton July 4, 2020 - 9:34 am

We use Sari Foods nutritional yeast. It is a pretty large casserole so it does take quite a bit. https://amzn.to/2VJW5ez

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Clonakilty July 3, 2020 - 11:42 pm

This is a staple in our house. We love it!

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Karen Prete August 1, 2020 - 8:19 pm

My family loved this. 💕 Thank you! I posted your video on the Mastering Diabetes FB page too. Robbie and Cyrus’s podcasts are what got me started on this journey.

Reply

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