Description
This fluffy vegan high-protein casserole is the ultimate comfort dish — golden on top, soft and satisfying inside, and packed with tofu, quinoa, beans, and hearty veggies. It’s a cozy, protein-rich dinner that’s perfect for weeknights or meal prep days.
Ingredients
1 block extra-firm tofu, pressed and crumbled
1 cup cooked quinoa (or brown rice/lentils)
1 can (15 oz) black beans, rinsed and drained
1 can (14 oz) fire-roasted diced tomatoes
1 medium yellow onion, chopped
1 red bell pepper, diced
2 cups fresh spinach, chopped
3–4 cloves garlic, minced
3 tbsp nutritional yeast
1 tsp smoked paprika
2 tbsp soy sauce or tamari
1 tbsp olive oil
Salt & pepper, to taste
(Optional) ½ cup vegan cheese shreds
(Optional) ¼ cup breadcrumbs
Fresh parsley or cilantro, for garnish
Instructions
Preheat oven to 350°F (175°C). Press the tofu to remove excess water.
Crumble tofu into a large bowl and season with soy sauce, olive oil, nutritional yeast, smoked paprika, salt, and pepper.
Sauté onion and bell pepper in a skillet until soft, then add garlic and spinach. Cook until spinach wilts.
In a large bowl, combine tofu crumble, sautéed veggies, beans, quinoa, and diced tomatoes. Stir until well mixed.
Transfer mixture to a greased 9×13-inch casserole dish.
Top with vegan cheese and/or breadcrumbs if desired.
Bake for 25–30 minutes, until the top is golden and bubbling.Cool for 10 minutes, sprinkle with fresh herbs, and serve warm.
Notes
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Make Ahead: Assemble the casserole up to a day ahead and refrigerate. Bake just before serving.
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Storage: Keeps in the fridge for up to 4 days or freeze portions for up to 2 months.
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Variations: Swap quinoa for brown rice or lentils; add veggies like zucchini, broccoli, or mushrooms.
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Reheat: Bake at 350°F for 10–15 minutes or microwave until warm.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Dinne
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 portion
- Calories: 360
- Sugar: 6g
- Sodium: 580mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 23g
- Cholesterol: 0 mg
Keywords: vegan high-protein casserole, tofu casserole, easy vegan dinner, plant-based meal prep, healthy comfort food