Sunday, November 27, 2016
VEGAN BROWN RICE & WINTER SQUASH TIAN (GRATIN) WITH BEAN FLOUR-BASED BÉCHAMEL
I'm trying to use up all the great vegetables I have around-- especially the lovely local winter squash. I love winter squash. I actually eat it for breakfast sometimes (very satisfying!). Last night I had a chunk of Hubbard squash and some cooked brown basmati rice in the refrigerator that I wanted to use, so I decided to make a tian, which is a type of vegetable gratin, sometimes made with the addition of rice. It makes a great side dish or a main dish, if you like.
To add nutrition, I used my creamy, fat-free white bean flour based Béchamel sauce (see this blog post for more info), with a small amount of vegan cheese, to hold it together, instead of the more common and sometimes copious amounts, of dairy cheese and cream-based sauce.
The ingredients for this recipe are few and simple, but, together, made a delicious and nutritious dish.
BRYANNA'S VEGAN BROWN RICE & WINTER SQUASH TIAN (GRATIN) WITH BEAN FLOUR-BASED BÉCHAMEL
1 Tbsp vegan butter or olive oil
2 tsp dried, crumbled sage (not powdered)
3 cups grated peeled winter squash (such as Butternut, Hubbard, etc.)
2 cloves garlic, minced
1/4 cup chopped parsley (this can be omitted, if you don't have any)
3 cups cooked long grain brown rice, such as brown basmati
1/2 cup grated melt-able vegan cheese, such as Daiya Mozza or "Smoked Gouda", or your favorite kind
Fat-Free, Creamy Vegan White Bean Flour-Based Béchamel (Make ahead):
2 cups non-dairy milk of choice (use Original type-- I use soy milk)
1 tsp vegan chicken-style broth powder or paste (I like Better Than Bouillon No-Chicken Vegan Broth Base)
1/4 cup white bean flour (or white urad dal flour)-- see below
1/4 tsp salt
1 pinch grated nutmeg
freshly-ground pepper to taste
To make the casserole:
Set oven to 400 degrees F. Oil an 8-cup shallow gratin or casserole dish.
In a wide heavy skillet, stir-fry pan or sauté pan, heat the vegan butter or olive oil over medium-high heat. Add the sage and grated squash. Sauté until the squash has just softened. I only sautéed it for 3 minutes, but it may take longer if you grate it more coarsely. You don't want it mushy. Immediately stir in the chopped garlic and parsley (if using).
Combine the sautéed squash in a large bowl with the cooked brown rice, the pre-made Béchamel Sauce.
Scoop the mixture into the prepared pan and place in the oven.
Bake for 25 to 25 minutes, or until a bit of a crust forms on top. Serve immediately.
Nutrition (per 1/4 of recipe): 365 calories, 80 calories from fat, 8.9g total fat, 0mg cholesterol, 488.3mg sodium, 712mg potassium, 63.2g carbohydrates, 8.5g fiber, 7.4g sugar, 10.8g protein, 10.4 points.
Nutrition (per 1/6 of recipe): 243 calories, 53 calories from fat, 5.9g total fat, 0mg cholesterol, 325.5mg sodium, 474.7mg potassium, 42.1g carbohydrates, 5.7g fiber, 4.9g sugar, 7.2g protein, 6.9 points.