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Raw Cauliflower “Rice” and Mushroom Casserole

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Cauliflower is available year round in the markets; however, they are at their best during the winter months.  It is no wonder why I have been craving them… my body must be in tune with the seasons.

To start this dish off on the right foot, one must select the best possible cauliflower. When browsing the produce aisles, look for snowy/creamy white, compact, even heads that feel heavy in hand.  If they have a grainy surface and the florets have begun to separate, it indicates over-maturity.  Also avoid a green coloration which may be due to an over exposure to sunlight.  Heads with bruised surface indicate poor handling of the flower and those with dark color patches indicate a disease known as downy mildew.

Once at home, be sure to store cauliflower in the refrigerator.  It will stay fresh for about a week if stored properly.

The word, casserole, hasn’t been in my vocabulary since I started my raw adventure but as of today, that changed.   Typically a casserole is cooked slowly in an oven, this recipe was slowly “cooked” in my dehydrator.   If you don’t have a dehydrator, you can warm this casserole in your oven, set at the lowest temp.  I can’t guarantee that it will remain raw but none-the-less, it will still be healthier for you than popping foods out of cans.  Do you have a favorite casserole dish that you would like to healthify?   One of my favorites growing up was Tuna Casserole.  Hmmm,  gunna have to see if I can convert that.

This dish is a sure-fire way to enjoy winter “cooking.”  Enjoy!

Raw-Cauliflower-'Rice'-and-Mushroom-Casserole-1Ingredients: yields 4 cups

Cauliflower rice: 

  • 12 oz by weight (3 cups) cauliflower
  • 1/4 cup raw sunflower seeds, soaked and dehydrated
  • 1/4 cup hemp seeds
  • 2 tsp Napa Garden spices
  • 1 tsp nutritional yeast
  • 1/4 cup sliced green onions
  • 1 cup mushroom gravy
  • 1 cup baby peas

Mushroom:

  •  1 large portabello mushroom, sliced
  • 1 Tbsp gluten-free Tamari

Top crust layer:

 

Preparation:

Cauliflower rice:

  1. Remove the outter leaves from the cauliflower and cut away the large stem.  Wash and pat dry.  Rough chop and place in the food processor, fitted with the “S” blade,  and pulse until the cauliflower reaches a rice-like texture.  I find pulse works best because it causes the cauliflower to jump , giving it an overall, even ricing.  Pour into a medium-sized bowl.
  2. Wipe the food processor bowl dry and process the sunflower seeds, hemp seeds, Napa Garden spice, and nutritional yeast.  Process until the seeds reach a flour-like texture.  Add to the bowl with the cauliflower rice.
  3. Add the green onions, gravy and baby peas.  Mix until everything is well coated.
  4. Place the mixture in 3 large ramekins, cover and slide into the dehydrator.  Warm at 115 degrees (F)  for 2 hours or until warm.

Mushrooms:

  1. Wipe the mushroom clean and sliced into long strips.  Place in a glass dish and toss with the Tamari.  Place in the dehydrator alongside the cauliflower, leaving them both to warm and soften.

Assembly:

  1. Once warm and ready to eat,  coat the top of the casserole dish with the Raw Crunchy Cauliflower Crust Crumbles and Raw Brazil Nut.
  2. Place the mushroom slices on top of the casserole and serve.
  3. Store leftovers in the fridge for 2-3 days.

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14 thoughts on “Raw Cauliflower “Rice” and Mushroom Casserole

  1. marjolein says:

    Delicious. This is what we eat tonight. Thank you for your inspiration.

  2. Fran says:

    Just made the Raw Ground Nutburger. It is delicious! I put it in romaine leaves with my raw fermented hot salsa. Wow! Delicious raw tacos!

    • amie-sue says:

      Wonder Fran… sounds delicious for sure. So happy that you are enjoying the recipe! The fermented salsa sounds amazing! Many blessings, amie sue

  3. Karen Stump says:

    My son has inspired me to start moving towards the raw diet. It all makes sense and I am working on making the change. Your website and recipes are so great and makes it all so exciting. We want to make a raw thanksgiving when we gather so I am trying to convince family members to be willing to try something different for a change. Much better to feel so alive after eating rather than overstuffed like a Turkey!! Thank you so much for all your hard work and so willing to share it. You are an inspiration.

    • amie-sue says:

      Thank you Karen and you are so welcome. It is always great to hear when kids have an impacted on their parents eating habits. :) I hope that my site continues to aid you in your new journey. Never hesitate to reach out and ask questions along the way. I will do my best to help. Many blessings, amie sue

  4. Sam says:

    Dear Amie Sue,
    If one does not have the Napa Garden seasoning, what else can one use? A combination of whatever is in the seasoning? This recipe looks absolutely delicious, like a cooked casserole dish. Thank you so much.

    • amie-sue says:

      Good afternoon Sam,

      You can use just about any blend of spices that you enjoy. The Napa Garden has the taste of garlic, parsley, lemon zest, salt, pepper and a little Italian seasoning. Enjoy and I hope you give the recipe a try. Have a great evening, amie sue

  5. Beth says:

    Did you make your own Mushroom Gravy? …or, if not, what kind did you use/buy?

  6. Fran says:

    Cauliflower Rice with Mushroom gravy is so delicious! Thank-you for this recipe!! I love casseroles, but haven’t eaten anything like this since becoming a vegan. Very satiating! Will definitely make this again!

    • amie-sue says:

      Awesome Fran!!! Thank you for trying the recipe and I am so happy to hear that you found a recipe to comfort you when you hunger for a casserole. I know it does that for me. :) Have a blessed day, amie sue

  7. Gayle says:

    What are napa spices and where can I find them? Do you think they would be at Whole Foods?

    • amie-sue says:

      Hello Galye, I put a link to them so you can read about them. I get mine on-line. You can use just about any spice combo that you like if you don’t want to order these. I really enjoy these spices. Have a great evening, amie sue

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