Mac and "Cheese" Casserole (No Soy) Recipe

Looking for an easy Mac and "Cheese" Casserole (no soy) recipe? Learn how to make Mac and "Cheese" Casserole (no soy) using healthy ingredients.


Submitted by solmar04

Makes 6 servings



http://www.fatfreevegan.com/cgi-bin/board/YaBB.pl?num=1192497584

Recipe Ingredients for Mac and "Cheese" Casserole (no soy)

5 oz dry pasta (or 1 1/4 - 1 1/2 cup small whole wheat elbows)
1/2 cup tomato, chopped
1/2 cup roasted red pepper, chopped (directions below)

Sauce:
1 cup water
2 med potatoes, chunked
1/2 med carrot, chunked
1/2 med onion, chunked
1/2 cup nutritional yeast
1 T lemon juice
1/2 t salt
1/4 t garlic powder

Recipe Directions for Mac and "Cheese" Casserole (no soy)

  1. Pre-heat oven to 350F.

  2. Cook pasta until just tender.

  3. Cook potato, carrot, and onion in the water until carrots are soft.

  4. Add cooked vegetables to blender along with remaining sauce ingredients. Blend until very smooth.

  5. Place noodles in casserole dish. Mix in sauce. Mix in tomato and red pepper. Add seasoned bread crumbs on top.

  6. Bake uncovered 20 minutes.

  7. Roasted Red Pepper: Cut one red pepper in half lengthwise. Remove the stem and the seeds. Place cut side down on baking sheet. Broil for 8-10 minutes until the skin is charred black. Remove from oven and place in a closed paper bag for 10 minutes. Remove from bag and pull off the skin (this should now be very easy to do). Chop up the red pepper.

  8. Notes:

  9. - If you want tofu, replace one of the potatoes with 1/2 cup of crumbled tofu.

  10. - You can omit the tomato. Or replace it with a tablespoon or more of canned crushed tomato.

  11. - Todays popular version didn't have tomato, red pepper or bread crumbs but still it got rave reviews from the family.

Categories

Main Dish

Nutrition Facts
Serving Size 195.3g
Amount Per Serving
Calories
177
Calories from Fat
13
% Daily Value*
Total Fat
1.4g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
17mg
6%
Sodium
254mg
11%
Potassium
741mg
21%
Total Carbohydrates
33.3g
11%
Dietary Fiber
5.7g
23%
Sugars
2.5g
Protein
10.4g
Vitamin A 28% Vitamin C 73%
Calcium 3% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • High in iron
  • Very high in niacin
  • High in pantothenic acid
  • High in phosphorus
  • High in potassium
  • Very high in riboflavin
  • Very high in thiamin
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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