Potato and Broccoli Rabe Casserole

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
98%
Potato and Broccoli Rabe Casserole
80 min.
4
208kcal

Suggestions


Are you looking for a delicious and nutritious dish that caters to various dietary preferences? Look no further than this Potato and Broccoli Rabe Casserole! With a remarkable health score of 98, this recipe is not only vegetarian but also vegan, gluten-free, and dairy-free, making it a perfect choice for anyone seeking a wholesome meal.

This casserole is a delightful blend of flavors and textures, featuring tender roasted red potatoes and vibrant broccoli rabe, all enveloped in a creamy tofu-based sauce. The addition of nutritional yeast and spices like basil and chipotle chili powder elevates the dish, providing a savory depth that will satisfy even the most discerning palates.

Ready in just 80 minutes, this versatile dish can be enjoyed as a side, a main course, or even a hearty lunch. With only 208 calories per serving, you can indulge guilt-free while nourishing your body with plant-based goodness. Whether you're hosting a gathering or simply looking to treat yourself to a healthy meal, this Potato and Broccoli Rabe Casserole is sure to impress. Get ready to savor every bite of this vibrant and satisfying dish!

Ingredients

  • teaspoon basil 
  • pound broccoli rabe 
  • 0.1 teaspoon chipotle chili powder 
  • 349 extra tofu firm drained (1 package Mori-Nu)
  • clove garlic 
  • tablespoons nutritional yeast 
  • 0.3 teaspoon onion powder 
  • tablespoon potato flour 
  • tablespoon cashew butter raw
  • pound potatoes - remove skin red quartered
  • 0.3 cup roasted peppers diced red
  • 0.8 teaspoon salt to taste (or )
  • servings pepper black freshly ground to taste
  • 60 ml soymilk plain
  • 0.1 teaspoon turmeric 

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven
  • pot
  • blender
  • casserole dish
  • salad spinner

Directions

  1. Cut the potatoes into quarters (1/2-inch cubes if they’re large).
  2. Place them on a baking sheet lined with a silicone mat or parchment paper. Roast for 15-20 minutes, stirring once, until they are slightly tender and beginning to brown.
  3. Remove from oven and transfer to the casserole dish. Season lightly with salt and pepper.
  4. Sprinkle with the roasted red pepper. While the potatoes are baking, prepare the broccoli rabe. Bring a large pot of water to a boil and have ready a large bowl of water and ice.
  5. Cut off and discard the broccoli rabe’s thick stems. Chop the leaves and smaller stems into 2-inch pieces.
  6. Add about a tablespoon of salt to the boiling water and add the broccoli rabe. Return to a boil and cook until the rabe is tender, about 5 minutes.
  7. Drain well and plunge into the prepared ice water. Keep it in the ice water until the potatoes are in the casserole dish. Then, drain the water and dry the greens as best you can (spinning them in a salad spinner helps).
  8. Put them on top of the potatoes and sprinkle with salt and pepper if desired.
  9. Place tofu and remaining ingredients in a blender, and puree until very smooth.
  10. Pour over the broccoli rabe. Use a spoon to gently open holes through the greens so that the tofu mixture penetrates it. Smooth the top so that tofu layer is even and covers all the rabe.
  11. Bake for 40-50 minutes, or until liquid has thickened. (Shallow baking dishes will take less time than deep ones.)
  12. Remove from oven and allow to rest for 10 minutes before slicing and serving.

Nutrition Facts

Calories208kcal
Protein28.07%
Fat20.02%
Carbs51.91%

Properties

Glycemic Index
50.6
Glycemic Load
0.29
Inflammation Score
-10
Nutrition Score
25.050434641216%

Flavonoids

Myricetin
0.01mg
Quercetin
3.3mg

Nutrients percent of daily need

Calories:208.24kcal
10.41%
Fat:4.92g
7.57%
Saturated Fat:0.84g
5.25%
Carbohydrates:28.71g
9.57%
Net Carbohydrates:22.23g
8.08%
Sugar:3.23g
3.59%
Cholesterol:0mg
0%
Sodium:679.1mg
29.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.53g
31.05%
Vitamin K:257.66µg
245.39%
Vitamin A:3106IU
62.12%
Vitamin C:38.17mg
46.26%
Manganese:0.7mg
34.8%
Folate:124.2µg
31.05%
Potassium:1032.53mg
29.5%
Iron:4.96mg
27.58%
Phosphorus:265.24mg
26.52%
Fiber:6.47g
25.9%
Copper:0.5mg
25.19%
Vitamin B1:0.38mg
25.05%
Vitamin B6:0.49mg
24.27%
Magnesium:87.1mg
21.77%
Calcium:191.38mg
19.14%
Vitamin B3:3.59mg
17.93%
Vitamin E:2.26mg
15.06%
Vitamin B2:0.25mg
14.95%
Zinc:2.07mg
13.79%
Vitamin B5:0.75mg
7.51%
Selenium:2.71µg
3.88%
Vitamin B12:0.16µg
2.69%
Vitamin D:0.18µg
1.2%