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Family Casserole

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Recipe

 

Yield

5 servings

Prep

20 min

Cook

1 hrs

Ready

1 hrs
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
Crust
5 medium russet potatoes
peeled
* Camera
1 each garlic cloves
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1 each celery stalks
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1 bunch parsley leaves
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8 each peppercorns
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1 medium onions
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1 each bay leaves
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1 tablespoon miso paste
light
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1 tablespoon olive oil
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1 x paprika
* Camera
Filling
1 tablespoon olive oil
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¾ cup red onion
diced
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1 each garlic cloves
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½ pound mushrooms
, optional
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1 pound tofu
wrapped, frozen and defrosted
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4 tablespoons barbecue sauce
hickory-flavored
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1 tablespoon nutritional yeast flakes
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1 tablespoon gravy mix, brown
instant, or strong powdered broth
1 teaspoon thyme
dried
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1 teaspoon paprika
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1 tablespoon soy sauce, tamari
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1 cup corn
fresh or frozen
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1 cup spinach
chopped, or green chard
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Simple gravy
2 tablespoons olive oil
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2 tablespoons whole-wheat pastry flour
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2 teaspoons nutritional yeast flakes
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1 tablespoon gravy
instant, mix, or 1 ea vegetable bouillon cube
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2 ½ cups water
reserved from potatoes
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Ingredients

Amount Measure Ingredient Features
Crust
5 medium russet potatoes
peeled
* Camera
1 each garlic cloves
Camera
1 each celery stalks
Camera
1 bunch parsley leaves
Camera
8 each peppercorns
* Camera
1 medium onions
Camera
1 each bay leaves
* Camera
15 ml miso paste
light
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15 ml olive oil
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1 x paprika
* Camera
Filling
15 ml olive oil
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177 ml red onion
diced
Camera
1 each garlic cloves
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226.8 g mushrooms
, optional
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453.6 g tofu
wrapped, frozen and defrosted
Camera
6E+1 ml barbecue sauce
hickory-flavored
Camera
15 ml nutritional yeast flakes
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15 ml gravy mix, brown
instant, or strong powdered broth
5 ml thyme
dried
* Camera
5 ml paprika
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15 ml soy sauce, tamari
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237 ml corn
fresh or frozen
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237 ml spinach
chopped, or green chard
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Simple gravy
3E+1 ml olive oil
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3E+1 ml whole-wheat pastry flour
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1E+1 ml nutritional yeast flakes
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15 ml gravy
instant, mix, or 1 ea vegetable bouillon cube
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591 ml water
reserved from potatoes
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Directions

  1. Peel and quarter potatoes. Place ina medium or large pot with water to cover. Add garlic, celery, parsley, peppercorns, onion, and bay leaf. Bring to a boil, cover, and simmer over medium-low heat for 15 to 20 minutes or until very tender.

  2. While potatoes are cooking, prepare filling. Heat 1 tablespoon oil, onion, and garlic in a large skillet. Sauté for 1 minute over medium heat, then add mushrooms and sauté for 2 minutes. Crumble tofu in chunks into skillet and sauté briefly, mixing well. Stir in barbecue sauce, yeast, gravy mix, thyme, paprika, and tamari. Mix well and sauté, stirring frequently, for 20 minutes over medium heat. Preheat oven to 400.

  3. Transfer potatoes from water to a large bowl, reserving potato stock. Add miso, oil, and ¾ to 1 cup potato stock to potatoes, in ¼ to ⅓ cup increments, mashing as you add the stock. Add only enough water to moisten potatoes adequately. Do not overmoisten.

  4. Add corn and spinach to filling and mix well. Pour filling into an oiled, shallow ovenproof casserole. Pat down with back of a large spoon. Spread potato crust evenly over filling, smoothing top with a spoon or spatula. Dust evenly with paprika. Bake for 30 to 40 minutes, or until crust is golden.

  5. While casserole bakes, prepare gravy. Heat oil in a large skillet. Add flour and yeast, and stir with a whisk over medium heat to form a paste. Slowly stir in 2½ cups of reserved potato water, whisking as you stir to allow gravy to thicken. Stir in instant gravy mix and continue whisking until gravy is thick and smooth; add additional potato water, if necessary.

  6. Serve casserole with crust on the bottom and filling on top. Spoon gravy over top.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 446g (15.7 oz)
Amount per Serving
Calories 37147% from fat
 % Daily Value *
Total Fat 19g 30%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 981mg 41%
Total Carbohydrate 12g 12%
Dietary Fiber 6g 23%
Sugars g
Protein 42g
Vitamin A 42% Vitamin C 45%
Calcium 69% Iron 27%
* based on a 2,000 calorie diet How is this calculated?
 

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