Description
This vegan, high-protein casserole is a nutritious and delicious one-dish meal packed with plant-based proteins from tofu, quinoa or lentils, and black beans, all combined with sautéed vegetables and topped with melty vegan cheese. Perfect as a wholesome, filling dinner that’s both satisfying and health-conscious.
Ingredients
Scale
Proteins and Grains
- 1 block of firm tofu
- 1 cup of quinoa or lentils (cooked according to package instructions)
- 1 can of black beans (rinsed and drained)
Vegetables
- Bell peppers (chopped into bite-size pieces)
- Onions (chopped into bite-size pieces)
- Spinach (chopped into bite-size pieces)
Dairy Alternatives
- 1 1/2 cup shredded vegan cheese (such as cheddar or mozzarella style)
Other Ingredients
- 1 can of tomato sauce or diced tomatoes
- Garlic powder (to taste)
- Onion powder (to taste)
- Paprika (to taste)
- Chili powder (to taste)
- Olive oil or vegetable broth (for sautéing veggies)
Instructions
- Preheat Oven: Preheat your oven to 350°F (175°C) to prepare for baking the casserole.
- Sauté Vegetables: Heat olive oil or vegetable broth over medium heat in a skillet. Add chopped onions and bell peppers, sautéing them for about 5-7 minutes until they soften.
- Wilt Spinach: Add the chopped spinach to the skillet and continue to sauté until it wilts and combines well with the other vegetables.
- Combine Ingredients: In a large mixing bowl, crumble the firm tofu. Add the cooked quinoa or lentils, rinsed black beans, sautéed vegetables, tomato sauce or diced tomatoes, and the garlic powder, onion powder, paprika, and chili powder. Mix thoroughly to combine all ingredients evenly.
- Add Vegan Cheese: Stir in 1 1/2 cups of shredded vegan cheese into the mixture until it is well distributed.
- Transfer to Baking Dish: Spread the mixture evenly in a baking dish, smoothing the top for even baking.
- Add Topping: Optionally, sprinkle additional vegan cheese on top for a cheesy crust.
- Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the casserole is heated through and the cheese has melted.
- Cool & Serve: Allow the casserole to cool slightly before serving to let it set and make it easier to slice.
Notes
- You can substitute quinoa with lentils for a different texture and flavor while keeping the protein content high.
- Use vegetable broth instead of olive oil for a lower-fat sauté option.
- Adjust spices according to your preferred heat level and taste.
- For a gluten-free meal, ensure the tomato sauce and vegan cheese are gluten-free certified.
- Leftovers can be stored in the fridge for up to 3 days and reheated in the oven or microwave.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Keywords: vegan casserole, high protein vegan recipe, tofu casserole, quinoa recipe, healthy vegan dinner
