This is a delicious way to incorporate broccoli into your diet. Broccoli is rich in vitamin A, calcium, vitamin C, folic acid and a good source of soluble and insoluble fiber. It also belongs to the family of cruciferous vegetables which have been linked to lower rates of cancer!
Serves 6-10
Ingredients:
- 1 Tablespoon olive oil
- 1 ¼ cup vegetable stock
- 1 large onion, chopped
- 2 cloves garlic, minced
- 3 stalks of broccoli chop stalks into small chunks and cut heads into small florets
- 1 red pepper cut into chunks
- ½ cup chopped mushrooms
- 2 cups cooked brown rice
- ½ cup toasted pine nuts
- ½ cup almond meal
- 2 tablespoons fresh rosemary finely chopped
- Salt and pepper to taste
- 1 cup Parmesan Cheese or non-dairy alternative
Directions:
- Preheat oven to 350 degrees and lightly oil a 2 quart casserole dish or loaf pan.
- In a large skillet, sauté’ the onion for 5 minutes in olive oil. Add the stock, garlic and chopped broccoli stalks (reserve the florets). Sauté’ until the broccoli stocks turn bright green. Remove the pan from heat and add broccoli florets, red pepper, mushrooms, cooked rice, pine nuts, almond meal and parmesan cheese. Poor into prepared pan. Bake for 25 minutes
- Sometimes I make this substituting a ½ cup white wine for part of the vegetable stock.
December 14, 2010 at 8:18 am
This looks like a really delicious yet simple dish. I would use a dairy substitute, but other than that it sounds great! Can’t wait to try it.
April 12, 2011 at 5:25 pm
Tried this tonight and it was excellent! I made a few substitutions based on what I had in the kitchen (no onion or mushrooms, used small tri-colored peppers instead of just red and used flax seed meal instead of almond meal). It was quick, easy and delicious
February 8, 2012 at 9:14 am
[...] 3: Broccoli rosemary casserole – use the rest of our mushrooms and spring onions here. This recipe calls for pine nuts, [...]
December 2, 2012 at 12:31 pm
Hey! You don’t have to post this publicly or keep this comment up, but just wanted to let you know that in step 2, it should be “pour” instead of “poor.” Us organic foodies have to look out for each other!
This is a great site and I’m really excited to try this recipe tonight. Thanks so much!