BBQ Lentil Farro Cauliflower Bake. BBQ Casserole
User Reviews
5
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Prep Time
10 mins
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Cook Time
50 mins
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Total Time
1 hr
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Servings
4
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Calories
210 kcal
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Course
Main Course
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Cuisine
Vegan
BBQ Lentil Farro Cauliflower Bake. BBQ Casserole
Description
The BBQ Lentil Farro Cauliflower Bake is a layered casserole featuring uncooked red lentils and farro mixed with spices like cumin, coriander, curry powder or BBQ seasoning, garlic powder, paprika, oregano, and cayenne. Onions, carrots, spinach, diced tomatoes, and BBQ sauce are layered in a baking dish before sliced cauliflower crowns the top. The whole dish is baked uncovered at 400°F for around 50 to 55 minutes until the cauliflower is cooked through and the flavors meld. Nutritional yeast sprinkled on the top adds a subtle cheesy note.
The meatless casserole presents a blend of tender grains and lentils with softened vegetables and a tangy BBQ undertone from the sauce and spices. The cauliflower adds a mild-textured vegetable topping that roasts gently without becoming too soft. Toppings of fresh onion, cilantro, and a squeeze of lime brighten the dish before serving.
Best served warm straight from the oven, this casserole complements tortillas and garlic bread, making it suitable for family meals or casual gatherings. It fills and satisfies with its combination of grains, legumes, and vegetables, accommodating various dietary preferences.
For a soy-free option, make or use a soy-free BBQ sauce. Adjust spiciness by modifying cayenne amounts. The recipe yields four servings and uses water or vegetable broth to cook the grains and lentils evenly without needing to pre-cook them.
Ingredients
- 1 teaspoon safflower oil organic or other neutral oil
- 1/2 onion medium, chopped
- 1/2 cup carrot chopped or sliced
- 1 1/2 cups spinach packed baby or chopped
- 1/2 cup red lentils (uncooked)
- 1/3 cup farro (uncooked) , or use white rice or quinoa or millet to make it gluten-free
- 1 teaspoon cumin ground
- 1/2 teaspoon ground coriander
- 1/2 teaspoon curry powder or use bbq seasoning or chili powder, or garam masala
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika or smoked paprika
- 1/2 to 1 teaspoon oregano
- 1/4 to 1/2 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1/2 to 3/4 teaspoon salt
- 10 oz tomato diced, 1 cup
- 1/4 to 1/3 cup BBQ sauce , store bought or soy-free bbq sauce from Everyday Kitchen book
- cauliflower half a head, sliced to 1/4 inch, not thicker than 1/2 inch, sliced
- 1.75 cups water or veggie broth
- 1 to 2 tablespoon nutritional yeast
- onion cilantro, bbq sauce and lime juice for garnish, chopped
Instructions
- Preheat the oven to 400 degrees F. Spread or spray oil on the bottom of the baking dish. Sprinkle onion all over. Add carrots and spinach evenly. Spread the lentils and farro evenly. sprinkle all the spices and salt.
- Spread the chopped tomatoes. Drizzle the bbq sauce. Add 1 teaspoon brown sugar for sweeter if needed. Place sliced cauliflower florets on top. Add water to the dish from the edges. Spray oil on the cauliflower and sprinkle nutritional yeast on top.
- Bake uncovered for 50 to 55 minutes. Check if the cauliflower is cooked through then Cool for 5-10 mins and serve with a garnish of onion, cilantro, lime juice. Drizzle some bbq sauce if needed. Serve with tortillas or garlic bread.
Notes
- Use a soy-free BBQ sauce to maintain soy-free status.
- Adjust cayenne pepper quantity to control the spice level.
- Serve the bake warm with tortillas or garlic bread for a complete meal.
- This recipe makes about four servings, suitable as a main or a hearty side dish.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 210 kcal
% Daily Value*
| Calories | 210kcal | 11% |
| Carbohydrates | 40g | 13% |
| Protein | 10g | 20% |
| Fat | 1g | 2% |
| Sodium | 508mg | 21% |
| Potassium | 622mg | 13% |
| Fiber | 11g | 44% |
| Sugar | 9g | 18% |
| Vitamin A | 4480IU | 90% |
| Vitamin C | 15.8mg | 18% |
| Calcium | 58mg | 6% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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