Broccoli Casserole(No Dairy, Low-Fat)
A hearty, dairy-free broccoli casserole with seasoned tofu, mushrooms, and brown rice, offering a savory, nutritious dish perfect for a healthy, plant-based meal.
Ingredients
- 1 medium potato, peeled and coarsely diced ⓘ
- 1/2 medium carrot, scraped and thickly sliced ⓘ
- 1/2 medium onion, peeled and coarsely diced ⓘ
- 1 c. water ⓘ
- 1 tsp. salt ⓘ
- 16 oz. frozen chopped broccoli ⓘ
- 4 oz. firm tofu, crumbled ⓘ
- 1/2 c. nutritional yeast flakes
- 1 Tbsp. lemon juice
- pinch of garlic granules ⓘ
- 1 c. uncooked instant brown rice ⓘ
- 10 oz. can sliced mushrooms, drained ⓘ
- 3/4 c. water ⓘ
Instructions
- Preheat oven to 350°F.
- In a small saucepan, bring potato, carrot, onion, 1 cup of water, and salt to a boil over medium-high heat.
- Lower heat to medium, cover, and simmer until potato and carrot are tender, about 10 minutes.
- Drain the vegetables and transfer to a mixing bowl.
- Add the frozen broccoli, crumbled tofu, nutritional yeast flakes, lemon juice, and garlic granules to the bowl.
- Cook the brown rice according to package instructions and add to the mixture.
- Mix well to combine all ingredients.
- Transfer the mixture to a baking dish.
- Bake in the preheated oven for about 20 minutes until heated through and slightly browned.
- Serve warm and enjoy.
Tips & Substitutions
To enhance flavor, consider adding herbs like thyme or rosemary to the vegetable mixture. You can substitute the firm tofu with mashed chickpeas for a different texture and added protein. For a quicker prep, use pre-cooked brown rice. If you prefer a creamier casserole, try blending a small portion of the cooked potato and carrot with the nutritional yeast before mixing it in.
Serving Suggestions
This Broccoli Casserole pairs beautifully with a fresh green salad or steamed vegetables for a wholesome meal. You can also serve it alongside a hearty soup, such as a tomato basil or a vegetable minestrone. For a complete meal, consider including a side of crusty whole-grain bread to soak up any juices.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place in a preheated oven at 350°F for about 15-20 minutes until warmed through. You can also microwave individual portions for about 2-3 minutes, stirring halfway through for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Casserole(No Dairy, Low-Fat) contains roughly 597 calories, with 17g protein, 95g carbohydrates, and 17g fat. It is an excellent source of vitamin D (149% of the Daily Value), protein (34% of the Daily Value), and dietary fiber (22% of the Daily Value). Note that it is relatively high in sodium, at 2190mg per serving (95% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can use fresh broccoli in this recipe. Just chop it into small florets and steam it until tender before adding it to the mixture. This will ensure that it cooks evenly and maintains its vibrant color.
Is this casserole suitable for meal prep?
Absolutely! This casserole holds up well in the fridge, making it perfect for meal prep. Simply make a larger batch, portion it out, and store it in individual containers for easy grab-and-go meals throughout the week.
What can I substitute for nutritional yeast?
If you don't have nutritional yeast, you can use a small amount of grated vegan cheese or omit it altogether. However, nutritional yeast gives a unique cheesy flavor that enhances the dish, so if possible, try to use it or find a suitable alternative.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).