Description
A delicious vegetarian low FODMAP broccoli rice casserole. Great as a side dish, but can also be eaten as a stand-alone meal. Made from scratch. Gluten-free.
Ingredients
Scale
- 150 g (5.3 oz) brown rice
- 1/2 low FODMAP stock cube or 1 tsp stock powder
- 200 g (7 oz) broccoli, in florets
- 1 leek, the green part only
- 150 g (5.3 oz) oyster mushrooms
- 200 g (7 oz) carrots
- 1 tsp butter
For the white sauce
- 30 g (3 tbsp) gluten-free flour
- 30 g (2 tbsp) butter
- 500 ml (2 cups) lactose-free milk
- 1 low FODMAP stock cube
- 2 stalks of spring onion, the green part only
- 1 tsp ground paprika
- 1 tsp black pepper
- 1 tsp salt
- 25 g (1/8 cup) grated cheddar cheese for the sauce
- 5o g (1/4 cup) grated cheddar cheese for the topping
Instructions
- Boil the brown rice according to the instructions on the package. Add 1/2 low FODMAP stock cube to the pan when you start boiling the rice and stir well. Drain and put aside.
- Boil the broccoli in a separate pan for 4 minutes.
- Cut the leek into rings and add these to the broccoli for the last minute. Drain and put aside.
- Brush the oyster mushrooms clean and cut them into small pieces. Clean the carrots and cut them into pieces.
- Heat the butter in a frying pan and fry the mushrooms for about 3 minutes. Then add the carrots and fry for about 3 more minutes. Put aside.
- Pre-heat the oven to 200 degrees Celsius (390 F). Grease the oven dish with a little bit of butter or oil.
- For the white sauce: cut the spring onion into rings and put aside.
- Heat the butter in a saucepan until it has melted. Add the flour and cook for 1 minute while stirring well.
- Add the lactose-free milk little by little and keep stirring continuously. Add the stock cube and stir well until you get a thickened sauce.
- Season the sauce with ground paprika, black pepper, and salt. Stir 25 g of cheddar cheese and the spring onion rings into the sauce.
- Taste the sauce and add extra ground paprika, black pepper, and salt to taste if necessary.
- Put the cooked rice, broccoli, leek, mushrooms, and carrots in an oven dish and stir well.
- Pour the white sauce on top and stir everything again.
- Sprinkle 50 g of grated cheddar cheese on over the oven dish.
- Put the casserole in the oven for 15 to 20 minutes until golden brown.
Notes
If you eat this dish as a main dish, it is enough for 2 servings. If you serve it as a side dish, it is enough for 4-6 servings.
- Prep Time: 30 min
- Cook Time: 20 min
- Category: Side dish
- Method: Oven
- Cuisine: American
