Casseroles are some of the easiest dishes to prepare, they are excellent for meal prep, easy to re-warm and you can basically get crazy with the mixes of vegetables you can use. I usually make them using a little bit of cheese, but I kept this one vegan because I get a lot of requests for plant paradox-ers who are vegan for lectin free meal ideas. And who can blame them, I have to say they don’t have it as easy as us who can still have a little bit of animal protein here and there.
A comforting and easy vegan lectin-free meal to last for days
I usually do a casserole type of dish when I feel a little lazy and / or I have lots of veggies in the fridge that needs to be used. I had a big bunch of organic asparagus, half a bag of cauliflower rice and half a bag of broccoli slaw. I used onion, nutritional yeast, coconut milk, hemp hearts and lots of spices and you need one pan to saute all together nicely and another oven one to finish the casserole. I ate from this dish for three days in a row, in different forms: as a standalone dish or as a side. It gets creamier after stored in the fridge and reheated.
Serving suggestion for a non-vegan lunch or dinner in picture #2 below, I had the casserole as a side dish for the Veggie Loaded Kimchi Sriracha Meatballs.
Creamy Casserole with Asparagus, Cauliflower Rice and Broccoli Slaw
- 1 big bunch of asparagus, washed and dried
- 2 cups cauliflower rice
- 2 cups broccoli slaw (a packed mix I buy from Whole Foods)
- 1 medium / big onion
- 3 tbsp nutritional yeast
- 1/2 cup full fat coconut milk
- 2-3 tbsp hemp hearts
- Spices: cumin, nutmeg, garlic powder, onion powder, thyme, salt and pepper
- Avocado or olive oil for sautéing
- One bunch of fresh parsley, for serving
- Hot sauce, for serving
Preheat oven to 375F.
Chop the onion and saute it on the stove in a big pan (one that can take all the vegetables, it's a big volume), until onion translucent.
Meanwhile chop the asparagus in big chunks and start adding to the onion pan, in batches, starting with the ends (leave the tips of the asparagus for the end because they cook faster). Add the rest of the vegetables and more oil, so everything get coated nicely. Continue to stir, add the spices (to taste, I like to be generous with cumin, but follow your own taste), add the nutritional yeast and the coconut milk, and stir. Let it simmer for a couple of minutes.
Taste to make sure is well seasoned and transfer to a ceramic or pyrex baking dish, level, sprinkle with an even layer of hemp hearts and bake for about 25 minutes at 375F.
Sprinkle with fresh parsley and serve.
The time of cooking on the stove shouldn't be too long, these veggies cook very fast. Plus you have 25 more minutes in the oven. The purpose of sautéing first on the stove is to get everything mixed together, coated with the oils and cream and infused with flavors. This dish stores really well in a glass, air tight container in the fridge for few days and it takes 30 secs or one minute (depending on the quantity) to reheat in a microwave (not a fan of the microwave in general but sometimes convenience wins).