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.
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.
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?
- It’s so versatile (I mean, you have make hot wings with it!)
- Some studies have shown it can help keep your heart healthy
- It’s rich in vitamin C, as well as things like magnesium, folate and potassium
- It’s a good sauce of fibre, so helps support a healthy digestion
- 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.
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.
Looking for more dinner ideas?
If you need some more dinner inspiration, try one of these (all vegan):
- Superpowered Quinoa Vegan Risotto
- Easy Vegan Bean Burgers (gluten free)
- Mum’s Cheesy, Creamy Lasagna
- Comforting, Creamy Pepper & Sweetcorn Chowder
Healthy Chickpea & Cauliflower Casserole (vegan)
Luci Rebecca, Made by Luci
Sneak vegetables into dinner baked into a creamy, cheesy tomato sauce with this healthy dinner recipe. Simply delicious, and well worth a try!
- Prep: 5 minutes
- Cook: 40 minutes
- Total: 45 minutes
- Serves 4
- Calories 281
- 1/2 cauliflower, stalk too, chopped and broken to florets (~320g)
- 1/2 broccoli, stalk too, chopped and broken into florets (~175g)
- 1 large onion, diced (~140g)
- 15g plain flour
- 1/4 tsp hot sauce
- 3/4 tsp dijon mustard
- 20g nutritional yeast flakes
- 60g silken tofu
- 150ml dairy free milk (generous 1/2 cup)
- 1 x 400g tin chopped tomatoes
- 1 x 400g tin chickpeas, drained (240g drained weight)
- 100g dairy free cheddar, grated, separated
- 1 thick slice of bread, toasted or stale, turned into breadcrumbs
- Boil the cauliflower and broccoli in saucepan until tender (but not soft) then drain, rinse with cold water and set aside.
- In a blender, quickly whiz together the hot sauce, mustard, nutritional yeast, tofu and milk. Set aside.
- 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.
- Grab a baking dish and pour in the mixture.
- Sprinkle over the breadcrumbs and remaining cheese.
- 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.
- 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.