Vegetable Casserole Supreme

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* Exported from MasterCook *

 

Vegetable Casserole Supreme

 

Recipe By :Vegan Delights - Jeanne Marie Martin

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 cup dry chickpeas (or soybeans) -- soaked, cooked, and

mashed

2 to 3 tablespoons natural oil

1 cup chopped onion

2 cloves garlic -- minced

2 1/2 cups grated carrot (4 to 5 medium)

1 green pepper -- chopped small

6 to 8 stalks chopped celery

1 cup broccoli or green beans -- chopped small

1 1/2 cups sliced mushrooms

1 to 1 1/2 cups water or broth

2 tablespoons tamari soy sauce

1/2 cup wheat germ or cornmeal

2 tablespoons sesame seeds or chopped nuts (roasted are

best)

2 vegetable bouillon cubes

or

1 tablespoon vegetable broth powder

1 tablespoon parsley

1 teaspoon basil

1 teaspoon paprika

1 teaspoon thyme

1/2 teaspoon sea salt

1/4 teaspoon sea kelp

several dashes cayenne pepper

Topping:

1 to 2 cups vegan chow mein noodles or small croutons

 

Serves 4 to 6. Cook the chickpeas and discard all but 2 to 3 cups of the

cooking water for mashing with the chickpeas while still hot.

 

In a large skillet or pot, saute the onion and garlic in hot oil for a minute or

two. Add the vegetables one by one, beginning with the carrots. Saute until

all the vegetables are slightly tender. Then mix the vegetables with the

remaining ingredients, including the mashed chickpeas. Preheat the oven to

350F. Spread the mixture into a 9 " square baking dish and top with the chow

mein noodles or croutons, pressing them lightly into the top of the casserole.

Bake for 35 - 45 minutes until browned and cooked throughout. Keeps 5 - 7 days

refrigerated, and may be frozen.

 

 

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Per Serving (excluding unknown items): 70 Calories; 1g Fat (6.7% calories from

fat); 4g Protein; 15g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 898mg

Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0