A Taste of India Casserole

Delicious, protein & nutrient-packed, oil-free

I was looking at my end of the week leftovers, and found a bowlful of “salt-potatoes,” some cooked peas & carrots, and a bunch of leftover cauliflower. I recalled an Indian dish that used potatoes and cauliflower, and decided to start there and build.

The below is what I came up with.

A Taste of India Casserole

• 2 cups cooked potatoes, in a ½” dice

• 2 cups cooked cauliflower in tiny florets

• 5 or more cups baby spinach, steamed

• 1 cup carrots, thinly sliced, cooked

• 1 15-oz can garbanzo beans (chickpeas), drained and rinsed

• 2 14-oz cans diced tomatoes

• 1-6-oz can tomato paste

• 1 cup cooked brown rice, well-rinsed

• ½ cup frozen peas, cooked

• 1 teaspoon reduced sodium tamari

• 1 teaspoon garlic powder

• ½ teaspoon onion powder

• ½ tablespoon cumin

• ½ teaspoon turmeric

• ¼ teaspoon cayenne pepper

• ¼ teaspoon cinnamon

TOPPINGS/GARNISHES

• ⅓ cup whole grain bread crumbs mixed with

• ¼ cup nutritional yeast *Optional, for topping if baking

• Slivered almonds and/or

• Sesame seeds *Optional for topping just before serving, either way.

SPICES NOTE: Begin with the amounts given, then add more. You can use twice as much as given here, but it’s important to add a little bit first, and then taste test, and then add more.

RECIPE NOTE: There are two methods for this recipe. If using precooked veggies as listed above, follow Method 1.

If you want to start with raw veggies, use the same amounts and follow Method 2.

METHOD 1
Using pre-cooked vegetables and rice

Put the already-cooked, diced potatoes, cauliflower florets, thinly sliced carrots, garbanzo beans, and rice into a large kettle or stew pan. A very large skillet will also work.

Meanwhile, steam the spinach separately until shrunken down and the tenderness you like. Cook as little as you can to preserve the nutrients. When the spinach is done, set it aside. It will serve as the main dish’s “bed.”

In a separate pan, mix two cans of diced tomatoes, one can of tomato paste, all seasonings and tamari. Heat to a simmer and cook for about 5 minutes.

Pour the sauce over the veggie mixture, stir well.

Heat through and serve (under PLATE, below) OR.

BAKE
Spread in a casserole dish. Top with the bread crumbs and nutritional yeast.
Bake for 30 minutes at 375

PLATE
Place a bed of the steamed spinach on the plate or in the bowl.
Add a scoop of the casserole atop the green bed.

Garnish with slivered almonds or sesame seeds and enjoy!

METHOD 2
Using raw vegetables and rice

Add 1 cup rice and two cups water to a large pot and bring to a boil. Boil the rice for about 15 minutes.

Add the carrot slices, and boil for 5 more minutes.

Add potatoes, cauliflower, and continue cooking until fork-tender. I like to leave them a little crisp.

Add more water, if needed, but you want it cooked mostly down, not to water down the tomato sauce to come. If necessary, drain excess water when veggie are done.

Meanwhile, steam the spinach separately until shrunken down and the tenderness you like. Cook as little as you can to preserve the nutrients. When the spinach is done, set it aside. It will serve as the main dish’s “bed.”

In a separate pan, mix the diced tomatoes, tomato paste, spices, and tamari. Simmer for about 5 minutes, then pour over the veggie mixture, stirring very throroughly

Heat through, stirring and serve (under PLATE below) OR

BAKE
Spread in a casserole dish. Top with the bread crumb-nutritional yeast mixture.
Bake for 30 minutes at 375 or until crumb topping begins to brown. Don’t let it get too brown.

PLATE
Place a bed of the steamed spinach on the plate or in the bowl.
Add a scoop of the casserole atop the green bed.

Garnish with slivered almonds or sesame seeds and enjoy!

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