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5.0 from 81 votes

BBQ Lentil Farro Cauliflower Bake. BBQ Casserole

BBQ Lentil Farro Cauliflower Casserole. BBQ Casserole with Red Lentils, Farro, Veggies, Spinach, Cauliflower all layered and baked. Amazing Flavors! Vegan Nutfree Recipe. Can be Soyfree, Glutenfree with rice, quinoa or steel cut oats

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 4
Calories: 210 kcal
Course: Main Course
Cuisine: Vegan

Ingredients

  • 1 teaspoon organic safflower or other neutral oil
  • 1/2 Medium onion chopped
  • 1/2 cup chopped or sliced carrots
  • 1 1/2 cups packed baby or chopped spinach
  • 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 ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon curry powder or garam masala , or use bbq seasoning or chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika or smoked paprika
  • 1/2 to 1 teaspoon oregano
  • 1/4 to 1/2 teaspoon cayenne
  • 1/4 teaspoon black pepper
  • 1/2 to 3/4 teaspoon salt
  • 10 oz or 1 cup diced tomatoes
  • 1/4 to 1/3 cup BBQ sauce , store bought or soy-free bbq sauce from Everyday Kitchen book
  • Sliced cauliflower half a head, sliced to 1/4 inch, not thicker than 1/2 inch
  • 1.75 cups water or veggie broth
  • 1 to 2 tablespoon nutritional yeast
  • chopped onion , cilantro, bbq sauce and lime juice for garnish

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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

  • Soy-free: Use my soyfree bbq sauce from Everyday Kitchen book
  •  
  • Nutrition is 1 of 4 serves

Nutrition Information

Calories 210kcal (11%) Carbohydrates 40g (13%) Protein 10g (20%) Fat 1g (2%) Sodium 508mg (21%) Potassium 622mg (18%) Fiber 11g (44%) Sugar 9g (18%) Vitamin A 4480IU (90%) Vitamin C 15.8mg (18%) Calcium 58mg (6%) Iron 3.2mg (18%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 210

% 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.