Archive for November, 2009

Thanksgiving has come and gone, and I was sufficiently piggish, so I’ve been trying to get back in the groove of eating light and healthy again. I tend to go crazy with the carbs and neglect green, red and orange veggies from time to time. So I’m trying to make an effort to make my meals more veggie-based. Thing is, I need a good helping of healthy carbs at meals to feel satiated, so today I came up with this casserole. You get carb satisfaction from the brown rice and corn, and you get a good helping of veggies, too. And to top it off, you get dairy-free cheezy goodness.

For this recipe you can use your favorite nutritional yeast or cashew-based vegan “cheese” sauce. I use the sauce from Happy Herbivore’s Soy-Free Vegan Mac ‘n Cheese recipe, but any vegan cheese sauce will do.

Cheezy Veggie ‘n Rice Casserole

3 cups cooked brown rice
2 cups vegan cheeze sauce
1/4 cup veggie broth
1 small zucchini, diced
1/2 small yellow onion, diced
1/4 cup diced carrots
1/4 cup frozen peas
1/4 cup frozen corn
1/2 teaspoon chili powder
1/2 cup vegan cheeze, shredded (optional)

Preheat oven to 350F. Cook the onion and carrot in the veggie broth over medium heat until onion is translucent. Add the zucchini and continue cooking until zucchini is tender but not mushy. Combine everything except the shredded cheese and bake in a covered casserole dish for 20 minutes. If using shredded cheese, sprinkle on top and return casserole, uncovered, to the oven until cheese is melty and bubbly. Serves 4.


For broccoli-cheeze casserole, substitute 1-1/2 cups chopped cooked broccoli for all the veggies.

Add 1/2 cup toasted slivered almonds for crunch and protein.

Add 1/2 cup reconstituted TVP for extra “meatiness” and protein.


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