Cheesy Vegan Broccoli Rice Casserole [Oil Free]
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 Servings
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Calories
321 kcal
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Course
Main Course
Cheesy Vegan Broccoli Rice Casserole [Oil Free]
Description
The Cheesy Vegan Broccoli Rice Casserole features cooked brown rice mixed with fresh broccoli florets and coated in a vibrant cheese sauce prepared by blending raw cashews, tapioca starch, nutritional yeast, cashew milk, apple cider vinegar, and seasonings. The runny sauce smooths over the rice and broccoli before baking at 400°F for 20-25 minutes, during which the cheese sauce thickens and sets. An optional broil step crisps the top slightly to add texture contrast.
This dish balances creaminess from the cashew cheese with the mild crunch of tender broccoli, making it a satisfying vegan casserole without added oil. The ingredients are carefully chosen to substitute traditional cheese flavor and texture while keeping it oil free.
The casserole serves well as a main or side dish and is best enjoyed hot to maintain the creamy texture of the cheese sauce. Heating leftovers restores the sauce's creaminess, and the dish can be customized with frozen broccoli or sunflower seeds as a nut-free alternative.
For best results, soak cashews in boiling water if a high-speed blender is unavailable to achieve a smooth sauce. Adjust thickness by adding more plant milk during baking if needed. Refrigerate leftovers for 2-3 days and reheat to restore the cheese sauce consistency.
Ingredients
- 2 cups brown rice if you don't have cooked rice, start cooking as you prepare the remaining ingredients, leftover, cooked
- 3.5-4 cups broccoli approx 1 small head of broccoli cut into bite size florets, florets
For the Cheese
- ¾ cup cashew nuts raw
- ⅓ cup tapioca starch also known as tapioca flour
- ¼ cup nutritional yeast
- ½ cup cashew milk or almond milk, unsweetened
- 1.5 cup water
- 1.5 teaspoon apple cider vinegar
- 1 teaspoon salt or to taste, sea salt
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 teaspoon chili powder for flavour, not heat
- ¼ teaspoon Turmeric
Instructions
- Preheat your oven to 400 degrees F.
- Add all the cheese ingredients to a high speed blender and process until smooth. It will be very runny.
- Place the cooked rice and broccoli florets in an oven safe dish, measuring 8x12, or similar. Then pour the cheese sauce over the rice and broccoli, and mix well to evenly coat and distribute.
- Bake for 20-25 minutes, mixing at the halfway point. Add a touch more milk if your cheese sauce gets too thick.
- Optional but recommended: Broil your casserole for 2-3 minutes to brown the top.
Notes
- Frozen broccoli can replace fresh if needed without affecting the recipe significantly.
- Sunflower seeds may substitute for cashews for a nut-free option, but cashews provide richer flavor and texture.
- Soaking cashews in hot water before blending helps achieve a smoother cheese sauce if you lack a high-speed blender.
- The cheese sauce will be thin when blended but thickens during baking; add more plant milk if it becomes too thick while cooking.
- Enjoy the casserole hot for best texture; leftovers keep well refrigerated for 2-3 days and reheat to renew creaminess.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 321 kcal
% Daily Value*
| Calories | 321cal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 10g | 20% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Sodium | 645mg | 27% |
| Potassium | 553mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 644IU | 13% |
| Vitamin C | 71mg | 79% |
| Calcium | 59mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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