Rice Casserole - Show #508

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Oven “Fried Rice” Casserole

Makes 3 to 4 servings

2½ cups bite-sized broccoli florets

2 cups cooked brown basmati rice

1½ cups firmly packed, diced baby bok choy

1¼ cups shredded carrots

1¼ cups vegetable broth

¾ cup salted, roasted cashews

3 cloves garlic, minced

1 tablespoon minced fresh ginger

1 teaspoon reduced-sodium tamari

Preheat the oven to 400 degrees F.

Put all of the ingredients in a large bowl and stir with a large spoon to combine. Transfer to a 9 x 11-inch or similarly sized casserole. Cover and bake for 45 to 55 minutes, or until the vegetables are soft and the casserole is heated through. Serve hot.


Quick Sweet Potato Soup

Makes 3 to 4 servings

2 very large sweet potatoes, peeled and cubed

3 celery stalks, with leaves, sliced

4 cups thinly sliced green cabbage

6 cups vegetable broth, plus more as needed

½ cup chopped fresh parsley

Put the sweet potato, celery, cabbage and vegetable broth in a medium-sized soup pot. Add more broth if needed to cover the vegetables. Cover and bring to a boil over medium heat. Once boiling, decrease the heat to medium-low and cook for 20 minutes. Add the parsley and cook for 10 to 15 minutes more, or until the vegetables are soft. Serve hot.


Carrot, Cabbage and Walnut Coleslaw

Makes 4 servings


2 cups lightly packed, thinly sliced romaine lettuce

1½ cups thinly sliced red cabbage

1⁄3 cup chopped walnuts

2 medium carrots, grated

1 small sweet onion, diced


1½ medium lemons

2 tablespoons sesame tahini, plus more as needed

2 tablespoons filtered or spring water, plus more as needed

¼ teaspoon garlic powder

1⁄16 teaspoon cayenne pepper

Sea salt, to taste

Freshly ground pepper, to taste

Put all of the salad ingredients in a medium-sized bowl and stir with a large spoon to combine.

Squeeze the juice of 1 lemon into a small bowl. Put the lemon juice, tahini, water, garlic powder and cayenne in a blender and process until smooth, adding more tahini or water as needed to achieve the desired consistency.

Pour the dressing over the salad and gently toss to coat. Cut the remaining lemon half into 4 wedges. Season with salt and pepper, to taste. Divide the salad into four pretty bowls and garnish each with a lemon wedge.


Upside-Down Apple ’n Oat Mini-Cakes

Makes 6 servings

These supremely nutritious little cakes make a generous dessert—plus, they easily double as the perfect breakfast treat.

1 medium apple, cored and thinly sliced

2 tablespoons maple syrup

½ teaspoon ground cinnamon

2 cups sliced ripe bananas (2 large or 3 medium)

1 cup rolled oats

¼ cup plus 2 tablespoons raisins

¼ cup chopped walnuts

Preheat the oven to 375 degrees F. Liberally coat a six-cup jumbo muffin pan with vegan margarine.

Put the sliced apple, 1 tablespoon maple syrup and 1⁄4 teaspoon cinnamon in a medium-sized bowl and stir to coat. Arrange one-sixth of the coated apple slices in the bottom of each of the six jumbo muffin cups.

Put the bananas and 1⁄4 teaspoon cinnamon in a medium-sized bowl and mash until smooth, using a potato masher or large fork. Stir in the oats, raisins and walnuts. Spoon one-sixth of the oat mixture over the apple slices (filling the cups about two-thirds full) and smooth the tops, using a rubber spatula.

Bake for 25 to 30 minutes, or until firm to the touch and slightly golden. Put the pan on a wire rack and loosen the sides of each cake with a knife. Let cool for 5 minutes. Invert the pan onto the wire rack, releasing the cakes, apple side up. Brush the tops with the remaining 1 tablespoon maple syrup. Let cool for an additional 5 minutes. Serve warm or at room temperature.

Covered tightly and stored in the refrigerator, leftover cakes will keep for about 2 days.