Vegan Healthy Broccoli Mushroom Rice Casserole
This cheesy vegan broccoli mushroom rice casserole is super flavorful yet secretly healthy ! This dump & bake meal is ready under 1 hour & easy to make.
Servings 4 people
For the cheese sauce
- ½ cup raw cashews*
- 1 cup plant based milk
- ¼ cup nutritional yeast
- 2 tablespoons tapioca starch
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon chili powder optional
- ½ teaspoon salt more or less, depending on personal preference
Veggies and rice
- 2 cups cooked brown rice ( or any other cooked rice )
- 2 cups broccoli florets
- 6-8 brown button mushrooms quartered
Preheat oven to 200c / 400f. Make the cheese sauce by combining all ingredients needed in a high speed blender and blend until smooth.
Place the broccoli, rice and mushrooms in a 9 x 13 inch baking dish ( or similar ). Pour the sauce in and toss until everything is well incorporate.
Bake it for 25-35 minutes, or until the veggies has softened. Add a splash of plant based milk if the mixture is getting too thick. You can choose to toss the casserole halfway through, but I did not as I prefer it to have a crispier top layer.
Serve it up and enjoy !
*You can substitute the cashews with raw sunflower seeds to make it nut free.
If you do not have a high speed blender, I recommend soaking the cashews for a few hours prior to cooking. Alternatively, you can soak them in boiling water for 20 minutes to soften them.
This dish can be stored in the fridge for 3-4 days.
Calories: 255kcal | Carbohydrates: 37g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Sodium: 394mg | Potassium: 478mg | Fiber: 5g | Sugar: 2g | Vitamin A: 321IU | Vitamin C: 41mg | Calcium: 112mg | Iron: 2mg