High-Fibre Vegan Cauliflower Casserole with Plant-Based Mince
A creamy, baked Vegan cauliflower casserole made with Amazonika Veggie Mince, quinoa, vegetables and a dairy-free topping. It is an easy plant-based dinner that brings together dietary fibre and plant protein in one comforting meal.
Why You'll Love This Recipe
Completely plant-based
Made with cauliflower, quinoa and veggie mince
Good source of fibre from plant-based ingredients
Includes plant-based protein from Amazonika Veggie Mince
Easy to prepare and bake
Great for weeknight dinners and meal prep
Ingredients
For the casserole
1 medium cauliflower, cut into florets (pieces)
150 g Amazonika Veggie Mince
1 cup cooked quinoa
1 medium onion, finely chopped
1 small red bell pepper, diced
2 garlic cloves, minced
2 tbsp tomato puree
½ cup vegetable broth
1 tbsp olive oil
½ tsp smoked paprika
½ tsp dried thyme (ajwain leaves)
½ tsp dried basil (or Dried Oregano)
¼ tsp black pepper
Salt, to taste
For the creamy topping
½ cup unsweetened plant-based yogurt or vegan sour cream
½ cup dairy-free shredded cheese
1 tbsp nutritional yeast, optional
For topping
2 tbsp breadcrumbs
finely chopped Coriander
How to Make Vegan Cauliflower Casserole with Mince
1. Cook the cauliflower
Steam or boil the cauliflower pieces until just tender (perfectly cooked) . Do not overcook them. Drain well and set aside.
2. Prepare the quinoa
Cook the quinoa according to the package instructions. Let it cool slightly before adding it to the filling.
3. Make the veggie mince filling
Heat olive oil in a pan. Add onion and bell pepper and cook until softened.
Add garlic, Amazonika Veggie Mince, tomato puree, smoked paprika, thyme, oregano and black pepper. Stir well.
Add vegetable broth and cook for a few minutes until the mixture is thick and the excess moisture has reduced.
Turn off the heat and mix in the cooked quinoa.
4. Assemble the casserole
Lightly grease a baking dish.
Add half of the cauliflower, followed by the quinoa and veggie mince mixture. Add the remaining cauliflower on top.
Spread the plant-based yogurt or vegan sour cream over the surface. Add dairy-free cheese, nutritional yeast if using, and breadcrumbs.
5. Bake
Bake in a preheated oven at 200°C for about 25–30 minutes, or until hot and lightly golden on top.
Let it rest for about 10 minutes before serving.
How This Recipe Adds Fibre and Plant Protein
This casserole combines several plant-based ingredients rather than relying on one food.
Amazonika Veggie Mince: 100 g provides 13.75 g protein and 14.29 g dietary fibre.
Quinoa: adds plant-based protein and dietary fibre to the filling.
Cauliflower: adds dietary fibre while keeping the casserole light and hearty.
Tips for a Better Casserole
Drain the cauliflower properly to avoid excess water.
Reduce the mince mixture until thick before layering.
Use cooked quinoa that is not overly wet.
Do not overcook the cauliflower before baking.
Let the casserole rest before serving so the layers set better.
Easy Variations
Gluten-free: Use gluten-free breadcrumbs and check the labels of packaged ingredients.
More vegetables: Add mushrooms, spinach or peas to the mince filling.
Creamier topping: Use unsweetened plant-based yogurt with a little nutritional yeast.
Storage and Reheating
Transfer leftovers to a clean, covered container and refrigerate promptly. FSSAI advises storing prepared food or leftovers cold, below 5°C, and reheating cooked food thoroughly before eating. (FSSAI)
For best quality, use the leftovers as soon as practical rather than keeping the casserole for an unnecessarily long period.
Frequently Asked Questions
Is vegan cauliflower casserole high in fibre?
It can be a fibre-rich meal because it combines cauliflower, quinoa and Amazonika Veggie Mince. The exact fibre per serving depends on the final recipe quantities.
Can I make cauliflower casserole with plant-based mince?
Yes. Plant-based mince works well as the savoury filling and pairs naturally with cauliflower and quinoa.
Is quinoa good for a high-fibre vegan meal?
Quinoa can contribute dietary fibre and plant-based protein, making it a useful addition to a balanced plant-based meal.
Can I make this cauliflower casserole gluten-free?
Yes. Use gluten-free breadcrumbs and verify that all packaged ingredients are suitable for a gluten-free diet.
How do I stop cauliflower casserole from becoming watery?
Cook the cauliflower until just tender, drain it well, and reduce the veggie mince filling until most of the excess liquid has cooked away.
