⏱ 50 min totalVegan Broccoli Mushroom Casserole
Per 1 serving · 236 g · 16 ingredients
of a 2,000 cal day
- Protein17g17% of calories
- Carbs73g72% of calories
- Fat5.1g11% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegan Broccoli Mushroom Casserole (236 g) has 383 calories, with 17 g of protein, 73 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (35% DV), dietary fiber (46% DV) and thiamine (37% DV).
High in
20%+ of the daily value
- Protein35%
- Dietary fiber46%
- Thiamine37%
- Riboflavin (B2)211%
- Niacin44%
- Vitamin B629%
Good source of
10–19% of the daily value
- Vitamin C18%
- Vitamin K18%
- Calcium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup chopped Broccoli
⅓ cup, pieces or slices White mushrooms
³⁄₁₆ medium Onion
⅔ clove Garlic
2 ⅔ oz Whole wheat pasta
¹⁄₁₆ cup Panko breadcrumbs
¹⁄₁₆ tsp, ground Basil
¹⁄₁₆ tsp, ground Oregano
³⁄₁₆ dash Black pepper- 🥄³⁄₁₆ dash Salt
⅓ cup Almond milk
¹⁄₁₆ cup Cashews- 🥄¹³⁄₁₆ tbsp Nutritional yeast
¹³⁄₁₆ tsp Miso
³⁄₁₆ tbsp Cornstarch
³⁄₁₆ tsp Paprika
Directions
- 1
Preheat the oven to 350°F.
- 2
Bring a large pot of salted water to a boil. Cook the pasta for 6-8 minutes until al dente, then drain.
- 3
Pulse the broccoli, mushrooms, onions, and 3/4 of the garlic in a food processor until finely chopped. Sauté in a pan for 7 minutes until soft, adding water as needed.
- 4
Blend the almond milk, cashews, remaining garlic, nutritional yeast, miso, cornstarch, salt, pepper, and paprika in a blender. Taste and adjust seasonings as needed.
- 5
Combine the drained pasta with the sautéed vegetables and sauce in a large pot or pan. Toss to coat evenly.
- 6
Transfer the mixture to a large casserole dish. Top with panko breadcrumbs and bake for 20-25 minutes. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (236 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 3 mg | 211% |
| Niacin | 7 mg | 44% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 143 μg | 36% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 127 mg | 13% |
| Iron | 4 mg | 50% |
| Potassium | 440 mg | 9% |
| Magnesium | 137 mg | 33% |
| Phosphorus | 277 mg | 40% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 63% |
| Manganese | 3 mg | 110% |
| Selenium | 60 μg | 108% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 151 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 383 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Vegan Broccoli Mushroom Casserole?
One serving of Vegan Broccoli Mushroom Casserole (1 serving) has 383 calories, which works out to 162 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Vegan Broccoli Mushroom Casserole high in protein?
It provides a solid 17 g of protein per serving (35% 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 Mushroom Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 72% 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 Mushroom Casserole?
285 mg per serving.
How much sugar is in Vegan Broccoli Mushroom Casserole?
3 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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