Vegan Breakfast Casserole: A Wholesome Start to Your Day

Introduction

A hearty breakfast can set the tone for a productive day, and this Vegan Breakfast Casserole is the perfect way to energize your morning. Packed with nutritious ingredients, this casserole is not only plant-based but also incredibly versatile and easy to prepare. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this recipe offers a delicious and satisfying option.

Nutritional Overview

Before we dive into the recipe, let’s take a look at the nutritional benefits of this Vegan Breakfast Casserole. Each serving (based on eight servings) contains the following nutrients:

  • Calories: 180
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Carbohydrates: 24g
  • Fiber: 6g
  • Net Carbs: 18g
  • Protein: 8g
  • SmartPoints (WW): 4

Ingredients

To create this delightful Vegan Breakfast Casserole, gather the following ingredients:

  • 1 large sweet potato (about 1 pound), peeled and diced
  • 1 cup broccoli florets (fresh or frozen)
  • 1 red bell pepper, diced
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 cup cooked quinoa (or any grain of your choice)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/4 cup nutritional yeast
  • 1 teaspoon turmeric powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
  • 1/4 cup almond milk (or any non-dairy milk)
  • 1 tablespoon olive oil (for sautéing)
  • Fresh herbs (like parsley or cilantro, for garnish)

Equipment Needed

Before starting, ensure you have the following kitchen tools on hand:

  1. Baking dish (9×13 inches)
  2. Large mixing bowl
  3. Medium saucepan (for cooking quinoa)
  4. Skillet or frying pan
  5. Measuring cups and spoons
  6. Wooden spoon or spatula
  7. Knife and cutting board
  8. Aluminum foil (optional, for covering)

Instructions

Step 1: Preheat the Oven

Start by preheating your oven to 375°F (190°C). This will ensure that your casserole cooks evenly and thoroughly.

Step 2: Cook the Quinoa

Rinse 1 cup of quinoa under cold water to remove any bitterness. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed. Remove from heat and set aside.

Step 3: Prepare the Vegetables

While the quinoa is cooking, prepare the vegetables. Peel and dice the large sweet potato into small cubes. Dice the red bell pepper, small onion, and mince the garlic. If using fresh broccoli, cut it into small florets.

Step 4: Sauté the Aromatics

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent. Add the minced garlic and sauté for an additional minute, being careful not to burn it.

Step 5: Add the Vegetables

Add the diced sweet potato, broccoli florets, and red bell pepper to the skillet. Season with salt and pepper, and cook for about 8-10 minutes, stirring occasionally, until the vegetables are tender but not mushy.

Step 6: Combine Ingredients

In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, 1 can of drained chickpeas, and the following spices: 1/4 cup of nutritional yeast, 1 teaspoon of turmeric powder, 1 teaspoon of smoked paprika, and 1/2 teaspoon of ground cumin. Mix well to combine all ingredients thoroughly.

Step 7: Add Liquid Ingredients

Pour in 1/4 cup of almond milk (or your choice of non-dairy milk) to the mixture. Stir until everything is well combined, ensuring the chickpeas and quinoa are evenly distributed throughout the vegetable mixture.

Step 8: Transfer to Baking Dish

Lightly grease your baking dish with a little olive oil or cooking spray to prevent sticking. Pour the mixture into the prepared baking dish, spreading it evenly with a spatula.

Step 9: Bake the Casserole

Cover the baking dish with aluminum foil to prevent the top from browning too quickly. Place it in the preheated oven and bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden and slightly crispy.

Step 10: Let It Cool

Once baked, remove the casserole from the oven and let it cool for about 5-10 minutes. This allows it to set, making it easier to cut into squares for serving.

Step 11: Garnish and Serve

Before serving, garnish the casserole with fresh herbs such as parsley or cilantro for an added burst of flavor. Cut into squares and serve warm, either on its own or alongside your favorite breakfast sides.

Useful Information

Storage Tips: This Vegan Breakfast Casserole can be stored in an airtight container in the refrigerator for up to 4 days. It also freezes well—simply cut it into portions and store in freezer-safe containers for up to 3 months. Reheat in the microwave or oven when ready to enjoy.

Substitution Ideas:

  • Vegetables: Feel free to swap in your favorite vegetables, such as spinach, zucchini, or mushrooms.
  • Grains: If quinoa isn’t available, you can use cooked brown rice, farro, or even oats for a different texture.
  • Spices: Adjust the spices to suit your taste preferences. A dash of cayenne can add a kick, while Italian seasoning can give it an herbaceous twist.

Serving Suggestions: Pair this casserole with fresh fruit, avocado slices, or a side of your favorite vegan yogurt for a complete breakfast experience.

Conclusion

This Vegan Breakfast Casserole is not only a nourishing meal but also a delightful way to start your day. It combines wholesome ingredients, bold flavors, and easy preparation, making it perfect for meal prep or a family brunch. Enjoy the satisfaction of a hearty breakfast that fuels your body while catering to your dietary preferences. Give this recipe a try, and savor the goodness of a plant-based morning feast!