⏱ 115 min totalVegan Broccoli Casserole
Per 1 serving · 322 g · 15 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs35g29% of calories
- Fat29g54% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Broccoli Casserole (322 g) has 451 calories, with 20 g of protein, 35 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (40% DV), dietary fiber (32% DV) and Vitamin C (107% DV). Keep an eye on sodium and saturated fat, which provide 28% and 21% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber32%
- Vitamin C107%
- Vitamin K85%
- Thiamine35%
- Riboflavin (B2)476%
Good source of
10–19% of the daily value
- Vitamin E13%
- Calcium16%
- Potassium19%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup chopped, Cauliflower
¼ cup Cashews- 🥄2 tbsp Nutritional yeast
¼ tbsp Apple cider vinegar
¼ clove Garlic- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp, ground White pepper
1 tbsp Hemp seeds
⅛ tbsp Miso
¼ tbsp Lemon juice
⅜ cup Almond milk
½ tbsp Olive oil
⅛ cup, chopped Onion
¾ tbsp Whole wheat flour
½ stalk Broccoli
Directions
- 1
Soak the cashews in water for at least 1 hour, then drain well.
- 2
Preheat the oven to 350°F.
- 3
Pulse the cauliflower florets in a food processor until they resemble rice. Set aside.
- 4
In the food processor, blend the drained cashews with nutritional yeast, apple cider vinegar, garlic, salt, white pepper, hemp seeds, white miso, lemon juice, and half of the hot almond milk until very smooth and creamy.
- 5
Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, 3–5 minutes
- 6
Sprinkle in the flour and whisk for about 1 minute. Gradually whisk in the remaining hot almond milk and cook, whisking, until thickened, about 5 minutes. Whisk in the cashew mixture until smooth.
- 7
Add the broccoli pieces to a 9x13-inch casserole dish. Pour the sauce over the broccoli and toss to coat evenly. Sprinkle the riced cauliflower over the top.
- 8
Bake at 350°F until the topping is lightly golden and the sauce is bubbling, about 30 minutes. Let stand a few minutes before serving.
Vitamins & minerals
Amounts for 1 serving (322 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 24 μg | 3% |
| Vitamin C | 97 mg | 107% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 102 μg | 85% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 6 mg | 476% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 284 μg | 71% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 162 mg | 16% |
| Iron | 5 mg | 59% |
| Potassium | 876 mg | 19% |
| Magnesium | 205 mg | 49% |
| Phosphorus | 473 mg | 68% |
| Zinc | 4 mg | 33% |
| Copper | 1 mg | 93% |
| Manganese | 1 mg | 49% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 19 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 274 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0.2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 451 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Vegan Broccoli Casserole?
One serving of Vegan Broccoli Casserole (1 serving) has 451 calories, which works out to 140 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Vegan Broccoli Casserole high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Broccoli Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Broccoli Casserole?
640 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Broccoli Casserole?
7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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