This satisfying plant-based casserole combines farro with broccoli and cauliflower. A creamy, vegan sauce is made from cashews. With comforting flavors, this makes a hearty dinner.
A Plant-Based Vegan Farro Casserole
This vegan casserole is an homage to my mom’s Broccoli and Rice casserole I had as a child. It was a special dish, reserved for holidays and celebrations. I don’t know the exact recipe. Yet, I know the classic version involved canned cream soup, rice pilaf, and fresh steamed broccoli.
I loved all of the rich, creamy flavor of that original dish. I also loved finding the big pieces of broccoli nestled in small grans of rice. I wanted to keep that same comfort food flavor. Yet, this classic dish needed a whole foods, plant-based update.
Plant-Based Cashew Cream Sauce
One of the secrets to this plant-based dish is the creamy vegan cashew sauce. To replace the creamed soup of my mom’s recipe, I needed to use a healthy, whole foods alternative. Therefor, soaked cashews were my go-to dairy replacement.
What is Farro?
Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy. It has a chewy texture and nutty flavor. It is similar to rice, however, it has more plant-based protein and satisfying fiber.
What Type of Farro Should I Buy?
Farro comes in three main varieties:
- Pearled farro: This variety is the most common in grocery stores. It is “pearled” by dusting off the outer layer, giving the farro a shiny, pearl-like finish. This variety cooks the quickest, but it may not be as hearty as other varieties.
- Semi-pearled farro: This variety of farro still has half the grain intact. The cooking time is shorter than with whole farro, but you have more texture and nutrition than pearled farro.
- Whole farro: This variety still has the whole grain intact. You get the most plant-based nutrition and texture from this type of farro. However, it can take 30-40 minutes to cook. To reduce the cooking time, though, try soaking the farro overnight in water. Then, rinse and cook in fresh water the next day.
For this recipe, I recommend semi-pearled farro. It takes about 20-25 minutes to cook, but it retains its chewy texture. Plus, it releases more starchy creaminess, which is perfect for this creamy casserole. Pearled farro is fine, though, if you’re in a hurry.
Farro is a heirloom whole grain, a member of the wheat family. 
Farro puffs open when it’s done cooking. It still retains its chewy texture
Chef Katie’s Plant-Based Cooking Tips
Gluten-Free Version: For a gluten-free whole-grain version, simply use short grain brown rice
Frozen Vegetables: You can use frozen vegetables for this dish. Swap out the carrot, broccoli, and cauliflower for a frozen blend (often called California blend). Just be sure everything is in bite-sized pieces.
Other Veggie Variations: Swap out or mix up the cauliflower and broccoli with other vegetables. Brussels sprouts, frozen green peas, mushrooms, asparagus, and parsnips all make delicious alternatives.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
Carrots add natural sweetness and bright color to this plant-based recipe 
Broccoli and cauliflower are full of healthy fiber and plant-based antioxidants 
You can steam saute vegetables by covering them with a lid over medium heat. 
It’s okay to use frozen vegetables for this recipe. Just make sure they’re in bite-sized pieces 
A colorful mix of broccoli, cauliflower, and carrots for this Farro Gratin 
Use the hot cooking liquid to soak the cashews. 
Creamy, satisfying, and full of comfort food flavor 
For a crunchy topping, sprinkle on a couple tablespoons of whole wheat breadcrumbs 
Bake the farro gratin until golden brown on top. 
Portion this gratin into smaller pie tins for individual-portioned versions of the casserole
Broccoli Cauliflower Farro Gratin Casserole – Whole Foods, Plant-Based Recipe
- Medium
- Ready In: 75 minutes
- Makes one 9×9 baking dish
- Servings: 6
If you like this, you should also try: Vegan Mushroom Pea Italian “Farro-tto”, Salsa Verdes Black Bean Enchilada Mexican Plant-Based Casserole, 10-Minute Gluten-Free Pasta Romana, and Summer Squash Farmer’s Market Legume Rice Risotto.
Broccoli Cauliflower Farro Gratin Casserole – Whole Foods, Plant-Based Recipe
Ingredients
- Ingredients
- 1 cup farro
- 3 cups water
- ½ cup roasted unsalted cashews
- 1 carrot diced
- 2 cloves garlic minced
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 2 tablespoons white wine vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon onion powder
- ½ teaspoon salt
- Dash black pepper
- 2 tablespoons whole wheat breadcrumbs
Instructions
- Preheat oven to 350°F.
To Cook the Farro:
- In a small pot, combine the farro and water. Bring to a boil. Reduce heat to a simmer and cover. Simmer, 20 to 25 minutes, until tender. If there is excess liquid, pour 1 cup of it over the cashews, to soak. Drain any excess liquid. Set aside
To Steam-Saute the Veggies:
- In a medium saute pan, steam-saute the carrot with ¼ cup water. Cook until tender, 5-7 minutes. Add the garlic, broccoli, and cauliflower. Cook until hot, 5-7 minutes.
- To make the Creamy Cashew Sauce: Place the cashews and their 1 cup of soaking liquid in a blender. Add the white wine vinegar, mustard, onion powder, salt, and pepper. Puree until creamy, 1-2 minutes.
To make and bake the Broccoli Cauliflower Farro Gratin Casserole:
- Combine the farro with the steam-sauteed vegetables and creamy cashew sauce. Taste to adjust seasoning.
- Pour the mixture into a 9×9 baking dish. Sprinkle on the breadcrumbs. Cover and bake 15 minutes. Uncover and bake 10-15 more minutes, until golden brown on top. Remove from the oven and let cool slightly before serving.
- Enjoy!
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 227 | |
| % Daily Value * | |
| Total Fat 7 g | 10 % |
| Saturated Fat 1 g | 6 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 276 mg | 11 % |
| Potassium 157 mg | 4 % |
| Total Carbohydrate 31 g | 10 % |
| Dietary Fiber 4 g | 15 % |
| Sugars 2 g | |
| Protein 8 g | 17 % |
| Vitamin A | 85 % |
| Vitamin C | 13 % |
| Calcium | 12 % |
| Iron | 9 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Bobs Red Mill Grain Farro 24 OZ
- DRY ROASTED CASHEWS UNSALTED
- Kikkoman Japanese Style Whole Wheat Panko Bread Crumbs
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Great recipe! I might add red kidney beans, too!
Love this recipe! I sometimes add caramelized onions and sautéed mushrooms. Thanks!
Great idea! I love adding mushrooms too