As a (mostly) vegan, my predominant plant based diet means that our meals almost always carry an array of nutritional value. And this recipe is no different! The word casserole, is traditionally thought of as meat-filled ‘goodness’ to many, but for us vegetarians we need to get a little creative in our casserole fillings. That’s why cauliflower, broccoli and chickpeas make the perfect base!
Surprisingly, the leading vitamin found in cauliflower is actually vitamin C. While you would mostly expect this from fruits like oranges, cauliflower will provide you with over 70% of your recommended daily intake (RDI) from just one cup of cauli! Vitamin C covers a multitude of health benefits including improving immunity, heart health and the production of collagen for youthful looking skin!
Broccoli has to be one of my favorite vegetables, mostly because of its ridiculous mineral content. The vitamin C content is actually richer than cauli, but vitamin K takes the lead with 245% your RDI found in one cooked cup of broccoli. Vitamin K is necessary for proper circulation.
It is also responsible for multiple functions within the body, including maintaining health bones (it works in turn with calcium) and the formation of new cells. Broccoli is a rich source of chromium, folate and fiber, along with scores of multiple other trace minerals.
You’ll see I’ve also included another incredibly nutritious super green, which I’m sure you’re already very familiar with. Kale has been dubbed as being one of the world’s healthiest foods. It contains a mind boggling level of vitamin K (I mean over 1000% your RDI per cup). I guess it’s lucky that vitamin K is rapidly metabolized in the body!
Just 1 cup of kale contains hearty levels of vitamin A (98% RDI), vitamin C (71% RDI) and manganese (27% RDI). Manganese in particular is what your body needs for healthy nerve function as well as optimal brain function. It carries out various roles related to the formation of new cells, tissue and even hormones.
This cauliflower casserole could be the best option for a healthy Thanksgiving dinner!
- 1 medium cauliflower head, cut into florets
- 1 small broccoli head, cut into florets
- 1 cup cooked chickpeas, drained
- 1 cup fresh kale leaves, chopped
- ½ cup raw cashews, overnight soaked into 2 cups purified water
- 2 tsp nutritional yeast
- 3 garlic cloves, minced
- 2 tsp Dijon mustard
- 1 cup whole wheat breadcrumbs
- 2 bunches fresh parsley, chopped
- 2 tsp nutritional yeast
- ½ tbsp extra virgin olive oil
- Freshly ground black pepper
- Preheat the oven to 175C/350F, and grease a cooking pan with olive oil.
- Lightly steam the broccoli and cauliflower florets (until cooked but still crunchy). Transfer them into the cooking pan, together with the chickpeas and kale.
- Add the cashews and water into the blender, and pulse to obtain a creamy sauce.
- Add the nutritional yeast, garlic and Dijon, and pulse to incorporate.
- Pour the resulted sauce over the vegetable mix, and mix.
- Add the breadcrumbs, parsley, nutritional yeast, olive oil and black pepper into the food processor and pulse to obtain a sticky mixture.
- Spread it on top of the vegetables, and bake for 15 minutes.
- Serve warm.