Healthy Broccoli Quinoa Casserole
Inspired by the classic comfort dish "Broccoli Rice Casserole". This healthier version swaps in quinoa, and leaves out the butter & condensed soup.
Servings8 medium bowls
Ingredients
- 1 1/2 cups white quinoa (uncooked)
- 1 large head broccoli (about 4 cups broccoli florets)
- 1 small yellow onion
- 6 oz. mushrooms (I use cremini)
- 3 cloves garlic
For the vegan cheese sauce:
- 1 1/2 cups plant milk, plain + unsweetened
- 1/2 cup all-purpose flour (gluten-free if desired)
- 1/2 cup nutritional yeast
- 2 tsp. onion powder
- 2 tsp. garlic powder
- 1 tsp. ground mustard
- 1/2 tsp. salt (more/less to taste)
Instructions
- Cook quinoa: In a medium saucepan over medium-high heat, add quinoa (rinsed and drained) with 2 1/2 cups water. (Or use vegetable broth for more flavor.) Bring to a light boil, then reduce heat, cover, and simmer 15-20 minutes.
- Preheat oven to 375°F (190°C).
- Meanwhile, make cheese sauce: Combine all sauce ingredients in a blender and blend to combine.*
- Chop broccoli into small florets. Set aside. Dice onion and slice mushrooms. Mince garlic.
- In a skillet over medium-high heat, sauté onion and mushrooms for about 6 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- When onions are soft, add garlic and broccoli. Stir and sauté for 4 more minutes.
- Add cooked quinoa and broccoli mixture to a 9"x13" baking dish (lightly sprayed if desired). Pour cheese sauce on top. Then toss to thoroughly combine and spread out evenly, lightly pressing down. Sprinkle optional shredded cheese on top if desired.
- Bake for 15-20 minutes.
Notes
*Cheese: Feel free to omit the cheese sauce for your own favorite vegan cheese shreds instead. When I first posted this recipe, I stirred in 1 1/2 cups cheese shreds to the quinoa mixture instead of using the blender sauce. (Or you can use the homemade sauce, and also sprinkle the top with dairy-free cheese shreds for an extra-cheesy version.)
Texture notes: This recipe is not your typical super creamy casserole. However adding flax eggs to the mixture helps achieve more of a creamy consistency if that's what you desire. Simply include 1 or 2 flax eggs. (To make a flax egg, combine 1 tablespoon ground flax with 3 tablespoons water. Let it sit a few minutes to thicken, and add with the rest of the quinoa mixture before baking.)
Nutrition Per Serving (Estimate)
Calories: 190 kcal | Carbohydrates: 34 g | Protein: 9 g | Fat: 3 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 486 mg | Fiber: 6 g | Sugar: 2 g | Vitamin A: 288 IU | Vitamin C: 43 mg | Calcium: 50 mg | Iron: 2 mg