4.8 from 12 votes
Healthy Broccoli Quinoa Casserole
Inspired by the classic comfort dish "Broccoli Rice Casserole". This healthier version swaps in quinoa, and leaves out the butter & condensed soup.
Prep Time
30 mins
Cook Time
30 mins
Total Time
50 mins
Servings: 8 medium bowls
Calories: 190 kcal
Course:
Side Dish , Main Course
Cuisine:
Vegan , gluten-free
Ingredients
- 1 1/2 cups white quinoa (uncooked)
- 1 large head broccoli (about 4 cups broccoli florets)
- 1 small yellow onion
- 6 oz. mushrooms (I use cremini)
- 3 cloves garlic
For the vegan cheese sauce:
- 1 1/2 cups plant milk, plain + unsweetened
- 1/2 cup all-purpose flour (gluten-free if desired)
- 1/2 cup nutritional yeast
- 2 tsp. onion powder
- 2 tsp. garlic powder
- 1 tsp. ground mustard
- 1/2 tsp. salt (more/less to taste)
Instructions
- Cook quinoa: In a medium saucepan over medium-high heat, add quinoa (rinsed and drained) with 2 1/2 cups water. (Or use vegetable broth for more flavor.) Bring to a light boil, then reduce heat, cover, and simmer 15-20 minutes.
- Preheat oven to 375°F (190°C).
- Meanwhile, make cheese sauce: Combine all sauce ingredients in a blender and blend to combine.*
- Chop broccoli into small florets. Set aside. Dice onion and slice mushrooms. Mince garlic.
- In a skillet over medium-high heat, sauté onion and mushrooms for about 6 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- When onions are soft, add garlic and broccoli. Stir and sauté for 4 more minutes.
- Add cooked quinoa and broccoli mixture to a 9"x13" baking dish (lightly sprayed if desired). Pour cheese sauce on top. Then toss to thoroughly combine and spread out evenly, lightly pressing down. Sprinkle optional shredded cheese on top if desired.
- Bake for 15-20 minutes.
Cup of Yum
Notes
- *Cheese: Feel free to omit the cheese sauce for your own favorite vegan cheese shreds instead. When I first posted this recipe, I stirred in 1 1/2 cups cheese shreds to the quinoa mixture instead of using the blender sauce. (Or you can use the homemade sauce, and also sprinkle the top with dairy-free cheese shreds for an extra-cheesy version.)
- Texture notes: This recipe is not your typical super creamy casserole. However adding flax eggs to the mixture helps achieve more of a creamy consistency if that's what you desire. Simply include 1 or 2 flax eggs. (To make a flax egg, combine 1 tablespoon ground flax with 3 tablespoons water. Let it sit a few minutes to thicken, and add with the rest of the quinoa mixture before baking.)
Nutrition Information
Calories
190kcal
(10%)
Carbohydrates
34g
(11%)
Protein
9g
(18%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Potassium
486mg
(14%)
Fiber
6g
(24%)
Sugar
2g
(4%)
Vitamin A
288IU
(6%)
Vitamin C
43mg
(48%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8medium bowls
Amount Per Serving
Calories 190
% Daily Value*
| Calories | 190kcal | 10% |
| Carbohydrates | 34g | 11% |
| Protein | 9g | 18% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 486mg | 10% |
| Fiber | 6g | 24% |
| Sugar | 2g | 4% |
| Vitamin A | 288IU | 6% |
| Vitamin C | 43mg | 48% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.