Meatless Monday Broccoli Casserole
11/30/09
Do a Google search for broccoli casserole and guess what you will find on the ingredients list. Things like processed cheese, condensed mushroom and celery soup, mayonaise, and instant rice. All highly processed items from which to make a "home cooked meal." Really, it defeats the purpose of putting in a healthy ingredient such as broccoli.
So here is my version of this anglo classic.....
Start by getting the rice going in a rice cooker or a pot. You don't need to add salt or oil in the water as the sauce will have plenty of flavor. Next, boil your water to steam the broccoli. A great tip for the broccoli: Chop the stems and add them in the steamer first until they are soft, then add the florets to steam. The florets will only take a few minutes to turn bright green so don't ignore them.
While these are going, place a tablespoon of olive oil in a saute pan and place on medium heat. Add the onions, celery, and carrot and saute until the onions are clear. Add the garlic and saute a few more minutes. When done, slide these into the casserole dish. Add the steamed broccoli and the rice and mix.
Turn on the oven to heat to 350 degrees. Make the sauce in a blender or food processor. Add the cashews, soy milk, Braggs aminos, lemon juice, Earth Balance, vegetable broth, nutritional yeast, thyme, parsely, sage, celery seed, paprika, and salt and pepper. Blend. Pour over rice mixture in casserole dish. Mix the sauce in well. Top with panko or bread crumbs. Bake for 30 minutes until topping is browned.
Ingredients List:
1/2 cup wild rice
1/2 cup barley
1 cup brown rice
1 bunch broccoli, chopped
1 oinion, diced
4 cloves garlic, chopped
2 stalks celery, chopped
1 large carrot, diced
1/3 cup raw cashews
1 and 1/4 cup soy milk
1/2 cup vegetable broth
1/4 cup Braggs Aminos
1/4 cup lemon juice, fresh squeezed
2 tablespoons Earth Balance
2 tablespoons nutritional yeast
2 teaspoons thyme
2 teaspoons fresh sage, chopped
1/4 cup fresh parsley, chopped
2 teaspoons celery seed
1 teaspoon paprika
salt and pepper to taste
1/2 cup panko or bread crumbs
Living a life of personal balance, moderation, education, and connection.
So here is my version of this anglo classic.....
Start by getting the rice going in a rice cooker or a pot. You don't need to add salt or oil in the water as the sauce will have plenty of flavor. Next, boil your water to steam the broccoli. A great tip for the broccoli: Chop the stems and add them in the steamer first until they are soft, then add the florets to steam. The florets will only take a few minutes to turn bright green so don't ignore them.
While these are going, place a tablespoon of olive oil in a saute pan and place on medium heat. Add the onions, celery, and carrot and saute until the onions are clear. Add the garlic and saute a few more minutes. When done, slide these into the casserole dish. Add the steamed broccoli and the rice and mix.
Turn on the oven to heat to 350 degrees. Make the sauce in a blender or food processor. Add the cashews, soy milk, Braggs aminos, lemon juice, Earth Balance, vegetable broth, nutritional yeast, thyme, parsely, sage, celery seed, paprika, and salt and pepper. Blend. Pour over rice mixture in casserole dish. Mix the sauce in well. Top with panko or bread crumbs. Bake for 30 minutes until topping is browned.
Ingredients List:
1/2 cup wild rice
1/2 cup barley
1 cup brown rice
1 bunch broccoli, chopped
1 oinion, diced
4 cloves garlic, chopped
2 stalks celery, chopped
1 large carrot, diced
1/3 cup raw cashews
1 and 1/4 cup soy milk
1/2 cup vegetable broth
1/4 cup Braggs Aminos
1/4 cup lemon juice, fresh squeezed
2 tablespoons Earth Balance
2 tablespoons nutritional yeast
2 teaspoons thyme
2 teaspoons fresh sage, chopped
1/4 cup fresh parsley, chopped
2 teaspoons celery seed
1 teaspoon paprika
salt and pepper to taste
1/2 cup panko or bread crumbs
Living a life of personal balance, moderation, education, and connection.
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