Casseroles
by Linda Tyler
The casserole has proven resilient over the decades. Each generation of recipe creators reinvents the casserole with a range of new ideas and favors, while a few recipes survive for years with little change. Casseroles are perfect for the busy winter holiday season. Most can be prepped and some even bake ahead of time with no loss of taste or texture. They don't require a lot of last-minute fussing, and leftovers are a breeze to store and reheat. Yes, there are good reasons for the casserole's longevity. Flexibility, dependability, adaptability, and the potential for greatness: what more could you ask for?
Tater Tot Breakfast Casserole
(Serves 8)
Non-stick cooking spray
8 ounces sliced mushrooms
1 medium onion, diced
1 bell pepper, any color, diced
3 cups steamed vegetables (one or more of your favorites, e.g., broccoli, cauliflower, carrots)
1 cup (about 1 ounce) grated vegan cheese, to taste (optional)
Two 12.3-ounce packages firm silken tofu
6 Tablespoons hummus, any flavor
6 Tablespoons nutritional yeast
2 Tablespoons cornstarch (or arrowroot powder)
3/4 teaspoon garlic powder
1/2 teaspoon kala namak, to taste (black salt, see note page 10; optional)
One 2-pound bag vegan tater tots, thawed
Preheat the oven to 350 degrees. Spray a 13- x 9-inch baking dish with oil.
In medium skillet, water-sauté the mushrooms, onions, and peppers. Transfer them to a large bowl, and add the steamed vegetables and optional cheese.
In a blender, combine the tofu, hummus, nutritional yeast, cornstarch, garlic powder, and optional black salt and blend until smooth. Pour the tofu mixture into the bowl with the vegetables and gently stir everything together with the fewest strokes possible. Spread the mixture evenly in the bottom of the baking dish and smooth out the top.
Carefully arrange the tater tots in a single layer on top of the tofu-veggie mix. Bake for 50 minutes or more, until the tater tots are golden and the edges underneath are dark golden. Let the casserole sit 5 minutes before serving.
| Total calories per serving: 320 | Fat: 16 grams |
| Carbohydrates: 35 grams | Protein: 8 grams |
| Sodium: 448 milligrams | Fiber: 6 grams |
Succotash Gratin
(Serves 8)
3/4 cup raw cashews
1 Tablespoon cornstarch
1/4 cup low-sodium vegetable stock or water
1 medium onion, diced
3 garlic cloves, chopped or minced
1 red bell pepper, diced
1/2 pound green beans, cut into 1-inch pieces
3 cups cooked fava beans or frozen baby lima beans, thawed
3 cups corn kernels, fresh, frozen (thawed), or canned (rinsed)
1 teaspoon Aleppo pepper flakes (or 1/8 teaspoon red pepper flakes)
3/8 teaspoon salt, divided, to taste (optional)
Freshly ground black pepper
2 Tablespoons chopped or thinly sliced fresh basil
2 Tablespoons finely chopped fresh chives
1/3 cup gluten-free, panko or regular breadcrumbs
1/8 teaspoon garlic powder
Soak the cashews in cold water for at least 2 hours, or pour boiling water over them, cover, and let soak 20 minutes. Drain the cashews, put them in the blender, and add cornstarch and enough water to just cover. Blend until the cashews are completely dissolved. Set aside.
Preheat oven to 425 degrees. Set aside a large baking dish, about 13- x 9-inch.
In a Dutch oven or other large saucepan, cook the vegetable stock, onions, garlic, bell peppers, green beans, and fava or lima beans until the onions are transparent and the green beans are just tender, about 10 minutes. Add more liquid if necessary.
Add the corn, Aleppo pepper, 1/4 teaspoon salt (if using), and black pepper, and cook a few minutes until the corn is just tender. Turn off the heat and stir the basil, chives, and cashew cream into the vegetables.
Transfer the mixture to the casserole dish. In a small bowl, toss the breadcrumbs with the garlic powder and optional 1/8 teaspoon salt. Sprinkle the crumbs over the vegetables. Bake the succotash for 15-20 minutes, until heated through and starting to bubble, and the breadcrumbs are golden. Serve warm.
| Total calories per serving: 218 | Fat: 6 grams |
| Carbohydrates: 34 grams | Protein: 10 grams |
| Sodium: 26 milligrams | Fiber: 5 grams |
Green Bean Casserole
(Serves 10 as a side dish)
Cashew Sauce
1/3 cup raw cashews
1-1/2 cups water plus 1 Tablespoon, divided
1/4 cup any kind of tofu (or 2 Tablespoons almond butter)
2 Tablespoons whole-wheat flour (or 1 Tablespoon cornstarch)
2 Tablespoons nutritional yeast
1/4 teaspoon Dijon mustard
1 teaspoon onion powder
1/2 teaspoon salt, to taste (optional)
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
Freshly ground black pepper
Soak cashews in cold water for at least 2 hours, or pour boiling water over them, cover, and let them soak for 20 minutes.
Drain the cashews and put them in a blender with 11/2 cups water, tofu, flour, nutritional yeast, mustard, and spices, and blend until cashews are completely smooth. Transfer the mixture to a saucepan and cook over medium heat, uncovered and stirring constantly, until the sauce is thickened, about 5 minutes.
Vegetables
1 3/4 pounds fresh green beans, trimmed and cut into 1- to 2-inch pieces
2 cups chopped cremini or white button mushrooms
Steam, boil, or microwave green beans until they are just tender. Drain, rinse under cold water, and set aside.
Preheat oven to 400 degrees. Set aside a medium casserole dish (about 8- x 10-inch or round 2-quart).
Separately, water-sauté mushrooms in a pan until they are soft and all the water has evaporated. Set aside.
In a large bowl, gently stir together the green beans, mushrooms, and Cashew Sauce. Spoon the mixture into the ungreased casserole dish. Cover with foil and bake for 30 minutes, until you see and hear bubbles along the sides of the dish.
Oniony Topping
1 Tablespoon water
1 teaspoon tahini or almond butter
3 Tablespoons dried chopped onions
3 Tablespoons dried breadcrumbs, whole-wheat or gluten-free
While the green beans are baking, fork-whisk water and tahini or almond butter together in a small bowl. Mix in the dried onions and breadcrumbs until they are well coated and it is a streusel-type texture.
After the 30 minutes of baking, remove foil from the casserole and dollop the onion-breadcrumb mixture onto the green beans. Bake uncovered until bubbly and the top is golden brown, about 10 minutes.
Cook's Note: The topping gets soggy once this casserole is baked and stored in the refrigerator. It's best prepared close to meal time.
| Total calories per serving: 77 | Fat: 3 grams |
| Carbohydrates: 12 grams | Protein: 4 grams |
| Sodium: 15 milligrams | Fiber: 3 grams |
Smashed Potato and Vegetable Bake
(Serves 8)
About 1-1/2 pounds russet, Yukon, or red potatoes, peeled (optional) and cut into 1-inch chunks
4 ounces mushrooms (any kind), chopped
1 medium onion, chopped or thinly sliced
3 cloves garlic, chopped or minced
3 cups chopped or shredded green cabbage
3 cups other chopped or sliced vegetables (e.g., carrots, Brussels sprouts, broccoli, broccoli slaw, celery, kale, green beans, frozen corn, frozen peas)
4 Tablespoons plus 3/8 cup water, divided
3 Tablespoons almond butter, sunflower seed butter, or tahini
2 Tablespoons nutritional yeast
1 Tablespoon white or yellow miso
2 teaspoons lemon juice
1 teaspoon dried sage
1 teaspoon dried thyme
1/4 teaspoon salt, to taste (optional)
1/4 teaspoon smoked paprika
Freshly-ground black pepper
1/4 cup dried breadcrumbs, Italian, plain, or gluten-free, mixed with 1/4 teaspoon garlic powder
Preheat oven to 425 degrees. Choose a medium casserole dish, 8- x 10-inch or round 2-quart.
In a microwave-safe bowl, add a couple Tablespoons water to the potatoes, cover, and microwave for 5-10 minutes, until tender.
When the potatoes are done, use a potato masher or pastry cutter to coarsely mash or "smash" them.
Separately, in a Dutch oven or other large saucepan, water-sauté the mushrooms and onions in 3 Tablespoons water until the onions are transparent and the water released by the mushrooms has evaporated, about 7-10 minutes. Add the garlic, cabbage, other vegetables, and 4 Tablespoons water, and continue water-sautéing until the vegetables are tender, another 5-8 minutes or so. Add more liquid if necessary.
In a large bowl, whisk 3/8 cup water, almond butter, nutritional yeast, miso, lemon juice, and spices together until well blended. Add the potatoes and the vegetables to the bowl and stir until everything is well incorporated. Taste the mixture for seasoning and adjust if needed. Scoop it into the casserole dish, smooth it out, and press it down for coherence. Top with the breadcrumb mixture.
Bake the casserole for about 20 minutes, until you can hear it fizzing and the breadcrumbs are golden.
Enjoy with a small amount of vegan gravy, red pepper sauce, marinara, barbeque sauce, curry sauce, pesto, or any other sauce that appeals to you.
Nutrient data does not include suggested gravy or sauces.
| Total calories per serving: 155 | Fat: 4 grams |
| Carbohydrates: 27 grams | Protein: 5 grams |
| Sodium: 138 milligrams | Fiber: 3 grams |
Sesame Soy Curls with Rice
(Serves 8)
1 rounded cup dry soy curls (about 2 ounces)
1 cup warmed low-sodium vegetable broth
2 Tablespoons low-sodium soy or tamari sauce, divided
1 Tablespoon tahini (or sesame oil), divided
1 Tablespoon smooth peanut butter
1 teaspoon organic sugar (or 2 teaspoons maple syrup)
1/4 teaspoon chili-garlic paste or sriracha sauce (or to taste)
2 medium carrots, peeled and diced
1-1/2 Tablespoons fresh minced ginger
2 large cloves garlic, chopped or minced
4 scallions, sliced, white and green parts separated
1/4 cup water
4 cups cooked brown rice, chilled
1/2 cup frozen corn kernels, thawed
1/2 cup frozen green peas, thawed
2 Tablespoons roasted sesame seeds
Preheat oven to 375 degrees. Set aside an 8- x 10-inch or round 2-quart casserole dish.
Reconstitute the soy curls by adding them and broth to a medium bowl. Cover the bowl and soak for about 10 minutes until the soy curls have softened. Once softened, reserve 1/2 cup of the liquid and pour out the remaining broth.
To make the basting sauce, fork-whisk the 1/2 cup of soy curl soaking broth, 1 Tablespoon soy sauce, 1/2 Tablespoon tahini or sesame oil, peanut butter, sugar, and chili-garlic paste together in the casserole dish.
Add the soy curls, carrots, ginger, garlic, and white parts of scallions to the basting sauce and stir with a spatula to thoroughly coat. Cover the casserole dish with foil and bake for 25 minutes.
While the soy curls bake, whisk the 1/4 cup water with 1 Tablespoons soy sauce and remaining tahini or sesame oil in a medium bowl. Then stir in the green parts of the scallions, rice, corn, peas, and sesame seeds, and set aside.
When the soy curls have baked for 25 minutes, remove the casserole, uncover, and stir in the rice mixture until fully combined. Recover with foil. Bake the casserole for 15 more minutes until everything is hot.
Cook's Note: Soy curls are available online at amazon.com or butlerfoods.com as well as from some independent natural foods stores and co-ops.
| Total calories per serving: 209 | Fat: 6 grams |
| Carbohydrates: 34 grams | Protein: 7 grams |
| Sodium: 118 milligrams | Fiber: 4 grams |
Millet á la Puttanesca
(Serves 8)
2-1/4 cups water
1 cup millet, rinsed
1/4 teaspoon salt, to taste (optional)
1 medium onion, diced
4 cloves garlic, chopped or minced
One 14.5-ounce can diced or petite fire-roasted tomatoes, with juices
One 15-ounce can cannellini beans or chickpeas, drained and rinsed
3 cups chopped fresh Swiss chard or spinach
1/3 cup sliced or chopped Kalamata olives
1/4 cup chopped parsley
1 Tablespoon capers
2 teaspoons dried oregano
1/4-1/2 teaspoon red pepper flakes, to taste
1/4 cup vegan Parmesan, to taste (optional)
Preheat oven to 350 degrees. Set aside an 8- x 10-inch or round 2-quart casserole dish.
In a medium saucepan, combine the water, millet, and salt (if using). Give the mixture a stir and bring it to a boil. Then lower the heat to a simmer and cover the pot. Cook for about 15 minutes, until the water is almost absorbed. Let the covered pot sit off the heat for 10 minutes, then fluff the millet with a fork.
In a medium skillet, water-sauté the onions and garlic on medium heat until the onions are transparent,8-10 minutes.
Transfer the millet and the onion-garlic mixture to a large bowl. Fold in the tomatoes, beans or chickpeas, chard, olives, parsley, capers, oregano, and red pepper flakes, and stir until incorporated.
Scoop the mixture into the casserole dish and top with optional vegan Parmesan. Bake for 20-25 minutes until it is hot and the Parmesan is golden.
Cook's Note: You can make the millet in an Instant Pot. Decrease the water to 1 3/4 cups. Add water, millet, and salt to the Instant Pot. Lock the lid. Set knob to "Sealing." Use "Pressure Cook" mode (called "Manual" or "High" on some models). Set for 11 minutes. Use a 10-minute natural release. Open the lid and fluff the grains with a fork.
| Total calories per serving: 173 | Fat: 2 grams |
| Carbohydrates: 31 grams | Protein: 7 grams |
| Sodium: 134 milligrams | Fiber: 6 grams |
Linda Tyler is a plant-based cooking instructor for Portland and Mt. Hood Community Colleges in Oregon and a volunteer writer/reviewer for Nutritionfacts.org She has appeared on Chef AJ Live and local Portland TV. Her website is graciousvegan.com
