The Whole Food Plant Based Cooking Show
Vegan Cheesy Broccoli & Rice Casserole
Calories: 281kcal
This casserole is pure comfort food. Packed with nutrition and mind blowing flavor this will have them coming back for seconds! Our recipes are being recommended by the wonderful folks over at Mastering Diabetes: Robby Barbaro, MPH and Cyrus Khambatta, PhD for their diabetic clients. 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.
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Ingredients
- 2 cups brown rice uncooked
- 2 cups vegetable broth low sodium
- 1 cup water
- 5 cups broccoli florets
- 4 cups kale diced
- 1 onion finely diced
- 3 cloves garlic minced
Cheese Sauce
- ½ cup cashews
- 2 cups vegetable broth low sodium
- ¾ cups nutritional yeast
- 1 tsp onion powder
- 1 Tbsp white wine vinegar
- 1 Tbsp Bragg liquid aminos
- ½ tsp cracked pepper
- ¾ tsp turmeric
- 1 Tbsp dijon mustard
Instructions
- Preheat oven to 350°F.
- Cook the rice with the 2 cups of broth and 1 cup of water (cook until slightly underdone)
- Sauté onions until translucent
- Add the garlic, kale and broccoli and add a bit of water and cover to steam for about 10 minutes
- Add the Cheese Sauce ingredients to a blender and blend until smooth
- Once rice is finished, pour into a large casserole dish
- Pour broccoli mixture over the top and lightly mix together with the rice
- Pour the cheese sauce over the top of the broccoli and rice mixture
- Bake for 35 minutes
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Nutrition
Calories: 281kcal | Carbohydrates: 49g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 63mg | Potassium: 596mg | Fiber: 7g | Sugar: 3g | Vitamin A: 3703IU | Vitamin C: 84mg | Calcium: 140mg | Iron: 3mg
