Hello!
I did two nutrition lectures for breast cancer survivors and introduced some plant-based recipes.
This "vegan broccoli & rice casserole with tofu carrot sauce" is one of my favorite tofu recipes and was on Japanese lifestyle magazine "Naturopathy."
Some picky eaters love this casserole :)
If you are not a vegan, you can add some cheese in the tofu filling.
Vegan broccoli & rice casserole with tofu carrot sauce
Servings: 6
Preparations:
- Preheat the oven to 350°F.
- Grease a 2-quart casserole dish or baking dish with olive oil.
- Wrap the block of firm tofu with a clean kitchen cloth (if you have a cheesecloth, it would be perfect). Place the tofu on a cutting board and place another cutting board or the bowl (maybe put some veggies if the bowl is light) on top of the tofu. Let the tofu sit for at least 30 minutes.
- Bring the water to a boil. Add the carrots and cook until tender, 2 to 3 minutes.
Ingredients:
Cooked brown rice 3 cups
: Vegetables :
Middle size onion 1/2, diced
Broccoli florets and soft parts of stems 1.5 cups
Sea salt and black pepper
Olive oil 2 Tablespoons
: Tofu and Carrot Sauce :
Firm tofu 400g (14 oz)
Carrots 1/2 cup, cut diagonally in 1/2-1-inch slices
White miso (red or mixed miso) 2 Tablespoons
Arrowroot powder 1/2 Tablespoon - or corn starch
Olive oil 1.5 Tablespoons
Sea salt and black pepper
Parsley as garnish
* If you like more creamy, add 1/4 cup of soy milk, almond milk, cow milk, or any other milk.
Instructions:
1. Bring the water to a boil. Add the broccoli stems first and cook for 1 minute. Add broccoli florets and cook until tender, 2 to 3 minutes.
2. Heat the olive oil in a large skillet and saute the onion over medium heat until onion becomes golden-brown. Add the broccoli and season with salt and pepper. Cook for 3 minutes.
3. In a food processor, place tofu, carrots, miso, arrowroot powder, olive oil, salt, and pepper. Blend until the ingredients become creamy.
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4. In a greased casserole dish, layer the brown rice and the sautéed broccoli and onion. Pour tofu sauce over top. Sprinkle with parsley leaves.
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5. Bake at 350°F for 40 minutes. Serve immediately!
