Vegan, High-Protein Casserole

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Looking for a delicious and nutritious dish that fits your vegan lifestyle? We’ve got you covered with a high-protein vegan casserole that will leave you full and satisfied. Packed with plant-based goodness, this casserole is perfect for meal preps or family dinners.

You’ll be pleased to know that this hearty casserole is loaded with protein from beans, lentils, and quinoa. It’s not just healthy; it’s also incredibly flavorful with a mix of spices and fresh veggies. Even non-vegans will be impressed by the taste and texture.

What You Need

You’ll need some basic ingredients to make a tasty vegan high-protein casserole. First, grab a block of firm tofu. This will be your protein base. Make sure to press it to remove any excess water.

Next, you’ll need a cup of quinoa or lentils. These add extra protein and texture. Cook them according to the package instructions before adding them to the casserole.

You’ll also need some veggies like bell peppers, onions, and spinach. Chop them up into bite-size pieces.

Don’t forget a can of black beans. They add even more protein and fiber. Make sure to rinse and drain them first.

For flavor, grab some tomato sauce or diced tomatoes. This will bring everything together. Season with spices like garlic powder, onion powder, paprika, and chili powder.

You’ll also need some vegan cheese (mozzarella or cheddar). This gives a cheesy flavor without the dairy.

Finally, have some olive oil or vegetable broth on hand. This will help sauté the veggies and keep everything moist while baking.

With these ingredients, you’re ready to start cooking a delicious vegan high-protein casserole.

Tool Requirements

You’ll need a few basic tools to make a vegan high-protein casserole.

A sharp knife is essential for chopping vegetables. It helps you cut ingredients quickly and safely.

A cutting board provides a safe surface for chopping. Use a large one to handle all your veggies at once.

A large mixing bowl is useful for combining ingredients. It ensures everything is well mixed.

An oven-safe casserole dish is a must. Make sure it’s big enough to hold all your ingredients.

A spatula or large spoon helps in stirring and serving the casserole.

An oven mitt or pot holder is important for safety. It protects your hands when handling hot dishes.

Make sure you have these tools on hand to make the cooking process smooth.

Preparing The Ingredients

First, you need to gather your ingredients. You’ll need tofu, black beans, quinoa, veggies like bell peppers and spinach, vegetable broth, garlic, and some spices.

Before you start cooking, chop the vegetables into bite-sized pieces. This makes them cook evenly. Rinse the quinoa under cold water to remove any bitterness.

Next, drain and rinse the black beans. This helps reduce the sodium content. Press the tofu to remove excess moisture. You can do this by wrapping it in a clean towel and placing something heavy on top for about 20 minutes.

Once everything is prepped, you’re ready to start cooking your high-protein vegan casserole. Make sure all your ingredients are prepped and ready to go before you start cooking.

Serving Suggestions

• For the best experience, serve your vegan high-protein casserole hot.
• Pair it with a fresh green salad to add some crunch to your meal. A light vinaigrette works well for balance.
• You can also serve it with a side of steamed veggies. Broccoli and green beans are great choices.
• A slice of whole-grain bread on the side can make for a hearty meal. If you prefer something lighter, go for a piece without butter.
• To add a bit of a kick, place some hot sauce or salsa on the table. Let everyone spice it up to their liking.
• Don’t forget to offer a plant-based dip, like hummus or guacamole. They pair nicely with the flavors in the casserole.
• This dish also shines with a glass of iced tea or a light, fruity drink. It’s refreshing and keeps the meal balanced.
• Lastly, if you have leftovers, they make a great lunch the next day. Just reheat and enjoy the goodness all over again.

Storage And Reheating Tips

• To store your vegan high-protein casserole, let it cool completely. Once cool, transfer it to an airtight container.
• Place the container in the fridge if you plan to eat it within 3-4 days. For longer storage, freeze it for up to 3 months.
• When reheating, microwave individual portions on high for 2-3 minutes. If you prefer the oven, preheat it to 350°F and warm the casserole for about 20 minutes.
• Make sure to stir or rotate your casserole halfway through heating to ensure it’s evenly warmed. Always check that the internal temperature reaches at least 165°F before eating.
• If using the oven, cover the casserole dish with foil to keep it moist.

Enjoy your casserole even on busy days by following these simple tips!

Vegan, High-Protein Casserole

Are you looking for a vegan, high-protein casserole that you can add to your list of vegan, high-protein dinner or lunch recipes? This is what you're looking for! This recipe is healthy and easy to make.

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Course Main Course

Cuisine French

Servings 4 people

Calories 400 kcal

Ingredients

  

1x2x3x

• 1 block of firm tofu
• 1 cup of quinoa or lentils cooked according to package instructions
• 1 can of black beans rinsed and drained
• Bell peppers chopped into bite-size pieces
• Onions chopped into bite-size pieces
• Spinach chopped into bite-size pieces
• 1 1/2 cup shredded vegan cheese (such as cheddar or mozzarella style)
• 1 can of tomato sauce or diced tomatoes
• garlic powder, onion powder, paprika, and chili powder (quantities to taste)
• Olive oil or vegetable broth for sautéing veggies

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Instructions

 

• Preheat the oven to 350°F (175°C).
• In a skillet, heat olive oil or vegetable broth over medium heat and sauté the chopped onions and bell peppers until they are soft, about 5-7 minutes.
• Add the chopped spinach and continue to sauté until wilted.
• In a large mixing bowl, crumble the firm tofu and add the cooked quinoa or lentils, black beans, sautéed vegetables, tomato sauce or diced tomatoes, garlic powder, onion powder, paprika, and chili powder. Mix well to combine all the ingredients.
• Stir in 1 1/2 cups of shredded vegan cheese until evenly distributed.
• Transfer the mixture to a baking dish and spread it out evenly.
• Top with additional vegan cheese if desired.
• Bake in the preheated oven for 25-30 minutes, or until the casserole is heated through and the cheese is melted.
• Let cool slightly before serving.

Nutrition

Calories: 400kcal

Keyword Vegan

Tried this recipe?Let us know how it was!

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.