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Cauliflower “Rice” and Mushroom Casserole

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~ raw, vegan, gluten-free ~

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 overexposure 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,  gonna have to see if I can convert that.

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


Yields 4 cups

Cauliflower rice: 


Top crust layer:


Cauliflower rice:

  1. Remove the outer 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, Italian seasoning, 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.


  1. Wipe the mushroom clean and slice into long strips.  Place in a glass dish and toss with the aminos (soy-sauce replacement).  Place in the dehydrator alongside the cauliflower, leaving them both to warm and soften.


  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.

18 thoughts on “Cauliflower “Rice” and Mushroom Casserole

  1. marjolein says:

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

  2. 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

  3. 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

  4. Beth says:

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

  5. 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

  6. Ariane says:

    OMG, I should have practiced that recipe before doing it for my customer; the whole thing was bitter with the unpleasant characteristic cruciferous taste.
    I was really embarrassed…
    I would try to modify it by dehydrating the cauliflower rice first to remove the weird ”broccoli” taste. Then the mushroom sauce would rehydrate it.

    • amie-sue says:

      Hello Ariane,

      Did you do step #4 under the “cauliflower rice”? Was the cauliflower fresh? I didn’t experience a bitter taste with mine. Sorry that you had an unfortunate experience. I hope you are having a wonderful day, amie sue

      • Ariane says:

        Oops, no I did’nt do step 4 with the dehydrator. That is what ”kills” the cruciferous taste?
        If so, what I was suggesting (to dehydrate the cauliflower first) would create the same result perhaps?

        • amie-sue says:

          Good morning Ariane,

          Personally, I would dehydrate it as a whole, that helps to infuse and meld the flavors together. But it is worth an experiment if you think you will find that easier. Have a great day, amie sue

  7. salferg says:

    Dear Amie Sue,
    I have learned valuable information from your website and am grateful. I dehydrated cauliflower last summer and have tried to use it in soups and it has the texture of rubber. Do you have any suggestions on how I can rehydrate the cauliflower to use it in this recipe?
    Thank you and God bless

    • amie-sue says:

      Good morning Sal,

      Thank you for the kind words. I am so thankful that you are here. :)

      Cauliflower is a tough one for this application. All I can suggest is to rehydrate it in just enough hot water to soften and expand it. I don’t dehydrate cauliflower for long term storage so I don’t have much experience playing around with it. When you place it in soups, is the soup raw or cooked? How big are your pieces?

      Blessings, amie sue

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