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Monday, 18 November 2013

Crispy mung bean tofu casserole

Serves 4
Preparation time: 1hr

Perfect for a grey day, when you want something comforting and delicious – this nutritious meal is easy to prepare and packed full of protein and veggies. If you don’t have mung beans you can replace by coral lentils or even swap beans for grains and make this into a polenta or millet casserole instead.

1½ cups ming beans, soaked
1 medium size head of broccoli, cut into large pieces
1 package of firm tofu, sliced
1 small carrot, diced
kernels from 1 ear of corn
1 medium leek, sliced
2 bunches of asparagus, stalks discarded, chopped into 1 inch pieces
½ cup non-dairy milk
3 T shoyu or Bragg’s liquid aminos + 1extra tsp
1 clove garlic, minced
1 T olive oil
1 T + 1 tsp of paprika
salt and pepper
2 T nutritional yeast
2 T wheat germ
2 tsp rice vinegar

Place the mung beans, brocoli, leak,  2 tablespoons of the shoyu or Braggs Liquid Aminos and 4 cups of water in a large saucepan. Bring to a boil, remove the froth from the top, reduce the heat, cover and simmer for about 25 minutes, or until the mung beans are very tender. Mid-way through cooking the mung beans, add the carrot. Stir occasionally to prevent from sticking.

Meanwhile preheat the oven to 180°C/350°F. Arrange the sliced tofu at the bottom of a medium sized casserole or baking dish. In a small bowl mix together the oil, 1 T of paprika, garlic and an extra teaspoon of shoyu/Braggs Liquid Aminos, and pour over the tofu. Place the corn over the tofu, then add the layer of asparagus. 

Remove the bean mixture from the heat, add the milk, vinegar and remaining teaspoon of paprika. Mash together until it ressembles mashed potatoes. Spoon the mixture out into the casserole dish. Sprinkle the nutritional yeast and wheatgerm over the top and drizzle a little more shoyu/liquid aminos.

Bake for 30 minutes. Let cool for a few minutes before serving. Delicious with some steamed greens. 

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