Cauliflower & Tofu Casserole

PROS

This delicious casserole is a vegan comfort food.

It’s easy to make, filling and perfect for a cozy dinner or lunch.

The combination of cauliflower and tofu creates a high protein meal that will keep you full for longer.

It’s also a great way to sneak in some healthy veggies into your diet.

CONS

This casserole is high in fat and calories due to the cheese and butter.

It may not be suitable for those on a low-fat diet.

This dish takes about an hour total to prep and bake, which can be a bit of a downside if you’re in a rush.

HEALTH & BENEFITS

Cauliflower is a cruciferous vegetable that is high in fiber and vitamin C.
It’s also rich in antioxidants that may help to reduce inflammation and protect against chronic diseases like cancer.
Tofu is a great source of plant-based protein and contains all nine essential amino acids.
It’s also a good source of iron and calcium, which are important for bone health.

	5 cups cauliflower , cut into into bouquets
	11 white mushrooms , sliced thinly
	2 tablespoons olive oil , seperated
	1 1/2 tablespoons prepared parsley , < a href= '' https : //www.geniuskitchen.com/recipe/garlic-and-parsley-base-369266 '' > Garlic and Parsley Base < /a >
	1 onion , finely chopped
	300 g firm tofu , in small cubes
	1/2 cup canned tomato , drained ( diced or stewed -130g )
	4 teaspoons tomato paste
	2 teaspoons Worcestershire sauce
	2/3 cup vegetable broth
	2/3 cup green peas , frozen
	1/2 cup milk ( or less - 125 ml )
	4 teaspoons butter
	salt and pepper , to taste
	1 1/2 cups cheese , grated

1.	Preheat the oven to 375°F.
2.	In a large pot, boil the cauliflower for 3-4 minutes or until it is crisp-tender. Don't overcook.
3.	In a large skillet, heat 1 tablespoon of olive oil and fry the mushrooms until they are cooked through.
4.	Add prepared parsley and onion to the skillet and sauté for 2-3 minutes.
5.	Add tofu, canned tomato, tomato paste, Worcestershire sauce, and vegetable broth, and bring it to a boil.
6.	Add green peas, milk, butter, salt and pepper. Mix gently to combine.
7.	Put the cauliflower in a 2-quart baking dish, pour the tofu mixture over the top and cover it with grated cheese.
8.	Bake for 25-30 minutes, or until the cheese is melted and bubbly. Serve hot.

Cauliflower & Tofu Casserole

Cauliflower & Tofu Casserole - A Delicious Vegan Comfort Food

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