Cheesy Cauliflower & Broccoli Casserole

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-50 Minute Average 2 servings

Ingredients

Amount Ingredient
1 cups Butternut Squash, peeled, seeded, and cubed
0.5 large Onion, diced
1 clove Garlic clove, minced
1/4 cups Water
, Cauliflower, cut into florets
2 cups Broccoli, Flower Clusters
1/4 cups Cashews, Raw
1/4 cups Premium Nutritional Yeast Seasoning
0.25 tsp Sea Salt, Fine
0.125 tsp Paprika

Steps

1 Preheat the oven to 375 degrees F.
2 In a small saucepan, combine the butternut squash, onion, garlic, and water. Cover the pot and bring to a boil over high heat for about 5 minutes or until everything is soft. Remove from heat when done.
3 While the squash is cooking, place cauliflower and broccoli in a steamer. Steam for 3 minutes or until tender.
4 To make the "cheese" sauce, add the cashews, nutritional yeast, salt, and paprika to your blender. Pour in the softened butternut squash, onion, garlic, and water. Blend on high for about 1 minute or until smooth. (Note: If you do not have a high-powered blender, you might need to add a little extra water to get it going. Add 1 tbsp at a time.)
5 Place the steamed cauliflower and broccoli into a baking dish. Pour the cheese sauce over the veggies and stir gently to mix. Bake for 40 minutes. Serve immediately. Enjoy!

Save Time - Buy frozen, pre-sliced butternut squash cubes.
More Protein - Serve with roasted chicken or top with bacon.
More Carbs - Serve with brown rice macaroni or quinoa.

Nutrition

Dairy Fee Gluten Free High Fiber Main Dishes, Side Dishes Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 359.05 kcal 12%
Protein 14.96 g 30%
Total lipid (fat) 13.97 g 21%
Carbohydrate, by difference 48.98 g 16%
Fiber, total dietary 9.29 g 37%
Sugars, total 27.47 g  
Minerals
Calcium, Ca 118.89 mg 12%
Iron, Fe 11.55 mg 64%
Sodium, Na 661.01 mg 28%
Vitamins
Vitamin C, total ascorbic acid 147.1 mg 245%
Vitamin B-12 48 µg 800%
Vitamin A, RAE 3.54 µg  
Vitamin E (alpha-tocopherol) 0.17 mg 1%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 0.07 g  
Fatty acids, total polyunsaturated 0.19 g  
Fatty acids, total trans 0 g  
Cholesterol 14.99 mg 5%
Calories 359
% Daily Value*
Total Fat 14g 21%
Saturated Fat 6g 29%
Trans Fat 0g  
Cholesterol 15mg 5%
Sodium 661mg 28%
Total Carbohydrate 49g 16%
Dietary Fibers 9g 37%
Sugars 27g  
Protein 15g 30%
Vitamin D 0µg  
Calcium 119mg 12%
Iron 12mg 64%
Potassium 829mg 24%
Nutrient Per Serving RDA%
Proximates
Water 263.61 g 13%
Calories (Energy) 359.05 kcal 12%
Energy 309.95 kJ  
Protein 14.96 g 30%
Total lipid (fat) 13.97 g 21%
Ash 1.96 g  
Carbohydrate, by difference 48.98 g 16%
Fiber, total dietary 9.29 g 37%
Sugars, total 27.47 g  
Sucrose 0.37 g  
Glucose (dextrose) 2.12 g  
Fructose 1.92 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 118.89 mg 12%
Iron, Fe 11.55 mg 64%
Magnesium, Mg 44.48 mg 11%
Phosphorus, P 125.16 mg 18%
Potassium, K 829.38 mg 24%
Sodium, Na 661.01 mg 28%
Zinc, Zn 2.57 mg 17%
Copper, Cu 0.11 mg 6%
Manganese, Mn 0.47 mg  
Selenium, Se 143.42 µg 205%
Fluoride, F 22.96 µg  
Vitamins
Vitamin C, total ascorbic acid 147.1 mg 245%
Thiamin 5.54 mg  
Riboflavin 54.59 mg  
Niacin 281.27 mg  
Pantothenic acid 7.42 mg  
Vitamin B-6 56.45 mg 2822%
Folate, total 141.44 µg  
Folic acid 0 µg  
Folate, food 141.44 µg  
Folate, DFE 141.44 µg  
Choline, total 67.83 mg 14%
Betaine 0.05 mg  
Vitamin B-12 48 µg 800%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 3.54 µg  
Retinol 0 µg  
Carotene, beta 38.06 µg  
Carotene, alpha 0.86 µg  
Cryptoxanthin, beta 8.89 µg  
Vitamin A, IU 8823.39 IU 176%
Lycopene 0 µg  
Lutein + zeaxanthin 30.44 µg  
Vitamin E (alpha-tocopherol) 0.17 mg 1%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.3 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.02 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 23.08 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 5.74 g 29%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.03 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.19 g  
17:0 0 g  
18:0 0.02 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 0.07 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.06 g  
18:1 c 0.04 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.19 g  
18:2 undifferentiated 0.07 g  
18:2 n-6 c,c 0.02 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.12 g  
18:3 n-3 c,c,c (ALA) 0.02 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 14.99 mg 5%
Phytosterols 32.34 mg  
Amino Acids
Tryptophan 0.06 g  
Threonine 0.19 g  
Isoleucine 0.19 g  
Leucine 0.26 g  
Lysine 0.44 g  
Methionine 0.06 g  
Cystine 0.05 g  
Phenylalanine 0.17 g  
Tyrosine 0.13 g  
Valine 0.29 g  
Arginine 0.28 g  
Histidine 0.13 g  
Alanine 0.27 g  
Aspartic acid 0.46 g  
Glutamic acid 0.76 g  
Glycine 0.19 g  
Proline 0.19 g  
Serine 0.21 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg