GLUTEN-FREE SOY-FREE OPTION* OIL-FREE OPTION**
All families love a creamy casserole. This one brings brown rice, mushrooms, and carrots together in a creamy sauce right to your table. The best part is there’s very little hands-on time once it goes into the oven to bake for an hour.
YIELD: 4 servings
TOTAL PREP TIME: 20 minutes
TOTAL COOKING TIME: 65 minutes
INGREDIENTS
- 1 to 2 tablespoons (15 to 28 ml) olive oil (**use water or broth)
- 1/2 small onion, minced
- 2 cloves garlic, minced
- 2 cups (140 g) chopped mushrooms
- 1 cup (130 g) diced carrot (peeled if not organic)
- 1 cup (100 g) chopped green beans or (130 g) green peas (fresh or frozen)
- 1 1/2 cups (246 g) cooked chickpeas or 1 can (15 ounces, or 425 g), rinsed and drained
- 1 tablespoon DIY Poultry Seasoning 1 cup (185 g) long-grain brown rice
- 2 1/2 cups (570 ml) water
- 2 tablespoons (12 g) nutritional yeast
- 1/2 cup (115g) vegan unsweetened yogurt, vegan sour cream, *or Cashew Cream
- Salt and pepper, to taste
INSTRUCTIONS
- Preheat the oven to 350°F (180°C, or gas mark 4).
- Heat the olive oil over medium heat in a Dutch oven or oven-safe pot. Add the onion and sauté until translucent, about 5 minutes. Add the garlic and mushrooms and sauté for 5 minutes more.
- Add the carrot, green beans, chickpeas, poultry seasoning, brown rice, and water. Mix well, cover with an oven-safe lid, transfer to the oven, and bake for 60 minutes.
- Remove from the oven, add the nutritional yeast and yogurt, and mix well. Taste and add salt and pepper and/or more poultry seasoning if needed.
PER SERVING:
- 287 calories; 9.4 g total fat; 1.2 g saturated fat; 11.0 g protein; 41.6 g carbohydrate; 8.3 g dietary fiber; 0 mg cholesterol.
