Calling all vegetarians or those looking for a hot casserole side dish! This week’s recipe reminded me of a meatless and carb-free shepherd’s pie. Sauté up a bunch of veggies, top with a pureed tofu, egg, and spice mixture, and bake!
Herbed Vegetable-Medley Casserole http://blog.vitacost.com/diet-tips/herbed-vegetable-medley-casserole.html
- 2 cups chopped broccoli
- 1 cup chopped cauliflower
- 1 cup chopped zucchini
- 1 cup grated carrots
- ½ diced onion
- 2 cloves garlic
- 3 oz package of tofu
- ¼ cup nutritional yeast flakes – vegan “cheesy” substitute
- 3 egg whites
- 1 Tbsp water
- 1 tsp rosemary
- 1 tsp allspice
- 1 tsp oregano
- ½ tsp each salt and pepper
Preheat oven to 350. In a medium skillet sprayed with nonstick spray, brown garlic and onion. When tender, add other veggies and water. Cook until tender. In a blender or food processor, mix tofu, nutritional yeast, egg whites, and spices for 2 min. Spread veggie mix in a 13×9” baking dish. Top with tofu mixture. Bake 30-35 min until top browns.
Notes from My Kitchen:
Sub out other veggies as needed with what you have in the house. I chopped all my veggies in a food processor which made for quick work and small pieces. Season the veggie mixture too – it seemed bland compared to the topping.
Eat up with this dish! It’s all veggies plus less than one protein serving of egg whites in the whole pan. (Tofu can count as a protein or veggie so this can be your protein source or you can add more protein to the meal.) Works perfectly as a protein/veg meal or pick two snack. Feast with veggies, feast with tofu, and as always…FEAST ON!!!
~Coach Lauren
