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Budget-Wise & Family-Friendly GFCF Recipes & Tips for Dietary Treatment of Autism, ADHD & ADD.

Broccoli Rice Casserole

FOR THE SAUCE

  • 1 cup chopped onion

  • 1 teaspoon minced garlic
  • 3 tablespoons margarine
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons rice flour
  • 1-1/2 to 2-cups unsweetened soymilk (depending on how creamy you like your casserole)

FOR THE CASSEROLE

  • 3 cups leftover cooked rice

  • 1 pound frozen chopped broccoli, thawed
  • 1-1/2 cups shredded vegan cheese (Daiya cheddar)

First prepare the sauce. Chop the onion and mince the garlic. Place them in a saucepan with the margarine. Cook and stir the onions over medium heat for about 10 minutes or until they are a golden yellow color. Add the salt, pepper and flour. Stir the mixture until the flour is absorbed by the butter and vegetables. Add the soymilk. If you like your casserole very creamy then use 2-cups of soymilk. If you prefer your casserole thicker then use 1-1/2 cups soymilk. Cook and stir the sauce over medium heat until it comes to a boil. Allow it to boil for a couple of minutes, or until thickened. Rice flour requires a bit more boiling than wheat flour to reach it's greatest thickening power so don't be afraid to simmer it for as long as 5 minutes. Remove the sauce from the heat and set it aside.

Meanwhile preheat the oven to 350º. Coat an 8 by 12-inch or 9 by 13-inch baking dish with nonstick cooking spray or grease it with a bit of solid shortening.

In a mixing bowl combine the rice, broccoli and cheese. Add the prepared sauce. Stir until well combined. Scrape the mixture into the baking dish. If desired you may top the casserole with extra shredded cheese or cornflakes crumbs and 2-tablespoons of vegan butter dotted over the crumbs. Or you can leave the top plain. Bake the casserole at 350º for 35 to 40 minutes or until the top is lightly browned and the casserole is bubbly. Serves 4 as a main dish or 8 as a side dish.

This is a relatively bland dish, much like the original which used canned cream of mushroom soup, instant rice and Velveeta cheese. This version tastes enough like the original that no one will suspect that it's vegan. Great for potlucks and holidays. If you prefer a zestier dish you may add extra seasonings to the sauce including a bit of brown mustard for extra zip. As written this is a kid-friendly way to encourage them to eat broccoli.

 

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Proverbs 30:8  Remove far from me vanity and lies: give me neither poverty nor riches; feed me with food convenient for me.