In this video I'm showing you how to make 3 healthy dump and bake vegan casserole recipes that are glutenfree, highprotein and so delicious! Great for meal prep, easy to to make and made with whole food plant based ingredients.

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RECIPES

Broccoli Chickpea Casserole – 669 cal, 29g protein, serves 5

1 can coconut milk
1½ cups water
4 tbsp cornstarch
⅓ cup nutritional yeast
1 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste
Heaping ⅓ cup quinoa, rinsed
18 oz broccoli florets
⅓ cup green onions, chopped
3 cups canned chickpeas, drained and rinsed
Heaping ½ cup glutenfree bread crumbs

9 x 13 casserole dish

1. Preheat oven to 375F
2. In a medium sized mixing bowl whisk together the coconut milk, water, cornstarch, nutritional yeast, garlic and onion powder, salt and pepper until its thick liquid with no chunks of cornstarch and spices remaining.
3. Into the casserole dish add the broccoli florets, green onions and chickpeas, then pour the liquid over top. Then evenly sprinkle the quinoa on top and mix everything together.
4. Bake uncovered for 20 minutes. Quickly and carefully remove from the oven and mix everything once more, as the quinoa likely will have settled to the bottom. Return to the oven and continue baking for 15 minutes more.
5. After the 15 minutes is up, remove the dish from the oven once more, and sprinkle over the breadcrumbs on top in an even layer. Return to oven to bake for 10 minutes to allow the breadcrumbs to become golden.
6. Once removed from oven (for the last time!) let stand for 10 minutes, then serve

Baked ‘Fried’ Rice — 455 cal, 23g protein, serves 4
1½ cups jasmine rice
2 cups veg broth
2 tbsp soy sauce
2 tbsp mirin
1 tbsp garlic powder
¾ tsp Chinese 5 spice
1½ cups frozen peas carrots
1 cup frozen edamame
1 batch tofu scramble
Black pepper to taste
Chopped green onion for garnish
1 tsp roasted sesame oil, for serving (optional)

9x13 casserole dish

1. Preheat oven to 400F
2. Mix together all ingredients in the casserole dish except the green onions and sesame oil. Press the rice underneath the liquid, cover with foil or lid and bake for 40 mins.
3. Check rice for doneness, if al dente cover again and bake for 5 to 7 minutes more.
4. Remove from oven, uncover and let stand for 5 minutes. Serve in bowls, garnish with sesame oil and chopped green onion and enjoy


LENTIL SHEPHERD’S PIE — 555 cal, 29g protein, serves 5

3 medium potatoes, peeled and chopped
2 small sweet potatoes, peeled and chopped
1 tbsp vegan butter
2 tsp garlic powder, divided
1 tsp onion powder
1 small onion, finely chopped
1 cup dried green lentils
1 lb. beyond beef
2½ cups veggie broth
2 tablespoons vegan Worcestershire sauce OR balsamic vinegar
1 tsp dried parsley
1 large carrot, diced
1 cup chickpeas
1 cup chopped veggies (bell pepper. Cauliflower, mushrooms, zucchini)
1 additional cup veggie broth OR water
salt and pepper to taste

2 tablespoons cornstarch, or arrowroot powder
½ cup water


1. Preheat oven to 400℉. Lightly grease a large casserole dish (9x12) with oil.
2. Bring a pot of water to boil and cook the potatoes and sweet potatoes for 10 to 12 minutes, or until fork tender. Drain the water, add the butter, garlic and onion powder and salt and pepper to taste. Mash until no lumps remain.
3. Meanwhile, heat 1 tbsp of oil or ¼ tsp water/broth in a large pot or skillet over medium heat. Add the Beyond Beef and cook for 5 to 7 minutes until browned and cooked through, breaking apart with a spatula. Add chopped onion and sauté until softened, another 3 to 4 minutes.
4. Add dried lentils, carrots and 2 cups veggie broth, bring to a boil and then reduce heat to simmer, cover and cook for 1820 minutes until ‘al dente’. Once lentils are cooked, stir in 1 tsp garlic powder, Worcestershire sauce/balsamic vinegar, carrots, mushrooms, chickpeas, dried parsley and additional veggie broth.
5. In a small bowl or large measuring cup, mix cornstarch with ½ cup water, making sure no clumps remain at the bottom. Add the cornstarchbroth mixture into the pot and bring up to a simmer.
6. Simmer for 5 minutes to thicken, stirring occasionally. Season with another ¼ tsp of salt and a ¼ tsp ground pepper. Taste and add additional seasoning as desired.
7. Spread the lentil and vegetable mixture in the prepared casserole dish. Spread the mashed potatoes on top of the lentil layer and bake until the edges of the potatoes are crispy and golden brown, 20 to 25 minutes. Allow to sit for 5 minutes then serve. ENJOY!


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