Tofu Casserole with Mushrooms
Savor the comforting flavors of this Tofu Casserole with Mushrooms, a hearty, plant-based dish perfect for weeknight dinners and meal prep alike. Packed with protein-rich firm tofu, earthy cremini mushrooms, and a medley of fresh vegetables like carrots and celery, this casserole is as nutritious as it is delicious. A creamy, dairy-free sauce made with unsweetened plant-based milk, vegetable broth, and nutritional yeast ties everything together, while a golden breadcrumb topping adds a satisfying crunch. Served over a base of wholesome brown rice and infused with aromatic thyme and parsley, this dish is bursting with flavor and texture. Whether you're looking for a vegan comfort food option or a wholesome family dinner, this tofu casserole is sure to impress.
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Recipe Information
Ingredients
- 14 oz Firm tofu
- 8 oz Cremini mushrooms, sliced
- 2 tbsp Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 2 medium Carrots, diced
- 2 Celery stalks, diced
- 1.5 cups Unsweetened plant-based milk
- 1 cup Vegetable broth
- 3 tbsp Nutritional yeast
- 2 tbsp Cornstarch
- 2 tbsp Soy sauce or tamari
- 2 cups Cooked brown rice
- 2 tbsp Fresh parsley, chopped
- 1 tsp Dried thyme
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 0.5 cup Bread crumbs
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch casserole dish.
Press the tofu to remove excess moisture by wrapping it in a clean towel and placing a heavy object on it for 10-15 minutes. Then, crumble it into bite-sized pieces.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, sliced mushrooms, diced carrots, and diced celery. Cook for 5-7 minutes until the vegetables are tender and the mushrooms release most of their water.
Add crumbled tofu to the skillet and cook for an additional 3 minutes, stirring occasionally.
In a medium bowl, whisk together the plant-based milk, vegetable broth, nutritional yeast, soy sauce or tamari, cornstarch, dried thyme, salt, and black pepper until smooth. This will create the creamy sauce.
Pour the sauce into the skillet with the tofu and vegetable mixture. Stir well and cook for 2-3 minutes until the sauce thickens.
Remove the skillet from heat and stir in the cooked brown rice and chopped parsley.
Transfer the mixture to the prepared casserole dish and spread it out evenly.
In a small bowl, toss the bread crumbs with the remaining 1 tablespoon of olive oil. Sprinkle the bread crumb mixture evenly over the top of the casserole.
Bake the casserole in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is bubbling.
Remove the casserole from the oven and let it cool for 5 minutes before serving.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 886 mg | 39% | |
| Total Carbohydrate | 39.8 g | 14% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 5.3 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 588 mg | 45% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 705 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
