Healthy Chickpea & Cauliflower Casserole

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Chickpea & Cauliflower Casserole
I used to adore a very cheesy, vegetarian cauliflower and chickpea cheesy bake my mum would make. I mean like, go back for seconds and thirds love. Pat my food baby and have another little serving kind of love.

Chickpea Cauliflower Casserole before it goes in the oven

Well, like with lasagna, I will not accept ‘vegan’ or ‘dairy free’ as a reason not to still get to eat all the foods. I saw, and continue to see, my plant-based diet lifestyle as an opportunity. So: healthy chickpea & cauliflower casserole, welcome to my table!

And a frequent table guest it is too! I’d probably eat this cauliflower casserole once a week if I thought I could get away with it, I’ll be honest. However, my OH likes to mix things up a bit more so we have it once every month or so. And, given that we eat it so often, I thought I should share the recipe.

Chickpea & Cauliflower Casserole

Cauliflower = superfood

I’m not sure if it’s “technically” a superfood… I mean, is there a set of criteria a food has to match before it’s considered an official superfood? Anyway, I think that it is. Why?

  1. It’s so versatile (I mean, you have make hot wings with it!)
  2. Some studies have shown it can help keep your heart healthy
  3. It’s rich in vitamin C, as well as things like magnesium, folate and potassium
  4. It’s a good sauce of fibre, so helps support a healthy digestion
  5. Uh, it’s used to make this! Hello!

Don’t like cauliflower?

Despite being one of the main ingredients in this, ahem, cauliflower casserole, the combination of chopped tomatoes and creamy tofu, nutritional yeast and small amount of dairy free cheese mean that it doesn’t taste like cauliflower. There’s even some broccoli in there, so it’s great for sneaking in vegetables.

Chickpea Cauliflower Casserole

Why should you try this cauliflower casserole?

You mean aside from my promise that it’s amazing? Well how about

  • It’s packed with healthy proteins
  • It’s largely hands off (hello oven)
  • It serves four at under 300 calories each

What to serve it with?

I like to serve this with an easy green salad… and when I mean salad, I mean most nights I just grab a handful of spinach and chop up a good chunk of lettuce and throw them in a bowl. My OH likes to have it with some garlic bread – which I admit, is great for mopping the bowl up after.

Chickpea and Cauliflower Casserole

Looking for more dinner ideas?

If you need some more dinner inspiration, try one of these (all vegan):

Healthy Chickpea & Cauliflower Casserole (vegan)

Sneak vegetables into dinner baked into a creamy, cheesy tomato sauce with this healthy dinner recipe. Simply delicious, and well worth a try!
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 4
Calories 281 kcal

Ingredients
  

  • ½ head cauliflower, including the stalk chopped and broken to florets (~320g)
  • ½ broccoli, including the stalk chopped and broken into florets (~175g)
  • 1 large onion diced (~140g)
  • 15 g plain flour
  • ¼ tsp hot sauce
  • ¾ tsp dijon mustard
  • 20 g nutritional yeast flakes
  • 60 g silken tofu
  • 150 ml dairy free milk generous 1/2 cup
  • 1 x 400g tin chopped tomatoes
  • 1 x 400g tin chickpeas drained (240g drained weight)
  • 100 g dairy free cheddar grated, separated
  • 1 thick slice of bread toasted or stale, turned into breadcrumbs
 

Instructions
 

  • Boil the cauliflower and broccoli in saucepan until tender (but not soft) then drain, rinse with cold water and set aside.
    ½ head cauliflower, including the stalk, ½ broccoli, including the stalk
  • In a blender, quickly whiz together the hot sauce, mustard, nutritional yeast, tofu and milk. Set aside.
    ¼ tsp hot sauce, ¾ tsp dijon mustard, 20 g nutritional yeast flakes, 60 g silken tofu, 150 ml dairy free milk
  • Preheat the oven to 200°C and put the same saucepan back on the hob.
  • Add a little oil or water to the saucepan and add the onion. Sauté until soft (about 7-10 minutes if using water).
  • Add the flour and stir constantly for about 30 seconds.
  • Add the 'cheese sauce' mixture to the saucepan, along with the tinned tomatoes, drained chickpeas, half the grated cheese and mix well. Add the broccoli and cauliflower and stir until coated.
    1 x 400g tin chopped tomatoes, 1 x 400g tin chickpeas, 100 g dairy free cheddar
  • Grab a baking dish and pour in the mixture.
  • Sprinkle over the breadcrumbs and remaining cheese.
    1 thick slice of bread, 100 g dairy free cheddar
  • Place in the centre of the oven and bake for 25 minutes, then remove from the oven and let it cool for 10 minutes before serving.

Notes

  • Replace the flour and breadcrumbs with gluten free versions if needed.
  • Replace tofu with 30g soaked cashews (1/4 cup) and use soy-free cheese and milk substitutes to make soy free.
Make dinner healthy and delicious with this vegan dinner idea: Chickpea Cauliflower Casserole

7 thoughts on “Healthy Chickpea & Cauliflower Casserole

  1. Thank looks so delicious!! I love the colors how healthy it is. Great way to get the kids to eat more veggies. Thanks

  2. Yum, cauliflower is one of my favourite combinations, I love it in a curry. This looks like such a full flavoured casserole – I love adapting recipes .

  3. this sounds delicious! A great side dish to any dinner (since we aren’t vegan) but would do wonders also at large family gatherings!

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