Individual Broccoli and Wild Rice Casseroles

• khẩu phần: 8 mini casseroles
• tổng thời gian: 1 hour

Nguyên liệu

6 cups thinly sliced fresh mushrooms

2 cups chopped leek

12 cloves garlic, minced

1 tablespoon dried oregano, crushed

3 cups ½-inch broccoli florets

1 cup diced red bell pepper (½-inch dice)

3 cups unsweetened, unflavored plant-based milk

⅓ cup oat flour

⅓ cup nutritional yeast

2 tablespoons apple cider vinegar

1½ teaspoons sea salt

¼ teaspoon dry mustard

¼ teaspoon ground cumin

¼ teaspoon freshly ground black pepper

4½ cups cooked wild rice

2 15-oz. cans chickpeas, rinsed and drained (3 cups)

1 teaspoon hot sauce or crushed red pepper

⅓ cup chopped fresh parsley

Hướng dẫn

Preheat oven to 375°F. In an extra- large skillet combine mushrooms, leek, garlic, and oregano; cook over medium- high 10 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add broccoli and bell pepper; cook 3 to 5 minutes more or until broccoli turns bright green.

In a large bowl combine the next eight ingredients (through black pepper) and 1 cup water; mix well. Add cooked vegetables, rice, chickpeas, and hot sauce. Set aside 1 tablespoon of the parsley for garnish; stir the remaining parsley into mixture. Spoon mixture evenly into eight 16-oz. ramekins. Place ramekins on a baking sheet.

Bake 30 minutes. Garnish with the reserved 1 tablespoon parsley.

To store, let casseroles cool to room temperature; cover tightly with plastic wrap. Store in the refrigerator up to 3 days or freeze up to 1 month. Thaw at least 2 hours in the refrigerator. Bake, uncovered, in a 350°F oven about 20 minutes or until heated through.