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BBQ Lentil Farro Cauliflower Casserole. BBQ Casserole with Red Lentils, Farro, Veggies, Spinach, Cauliflower all layered and baked. Amazing Flavors! Vegan Nutfree Recipe. Can be Soyfree, Glutenfree with rice, quinoa or steel cut oats
Oh hey its Sunday! Although it should be getting warm and springy, we still have some cloudy and showery days. And this Casserole fits in just right. It is warm, hearty and filling and uses bbq sauce and herbs to remind us of the warm summers to come.
This casserole comes together very quickly and makes an amazing filling meal. Just layer the veggies, spinach, lentils, farro. Then sprinkle in the spices. Layer the cauliflower on top, add water/broth and bake. Just a few minutes active time to assemble, then wait for the bake. This is easily made gluten-free with steel cut oats, rice, quinoa or millet or use other grains such as freekeh or couscous for variation.
This BBQ Casserole is Easy, Delicious with amazing flavors and textures! This Casserole was supposed to be in my Book, but got missed in all the Chapter reorganization coz there weer so many meals!
More Bakes from the blog!
- Lentil Rice Casserole with Chickpea Dumplings – so fun
- Quinoa Black Bean Casserole with Cheddar Cream Sauce Hearty
- Nacho Mac and Cheese Bake with Tempeh “meat” – Wow!
- Spinach Florentine Bake
- Ziti Cheddar Bake with Crisp Brussels Sprouts Easy!
BBQ Lentil Farro Cauliflower Bake. BBQ Casserole
Ingredients
- 1 teaspoon organic safflower or other neutral oil
- 1/2 medium onion chopped
- 1/2 cup chopped or sliced carrots
- 1 1/2 cups packed baby or chopped spinach
- 1/2 cup red lentils, (uncooked)
- 1/3 cup farro, (uncooked) , or use white rice or quinoa or millet to make it gluten-free
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon curry powder or garam masala, , or use bbq seasoning or chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika, or smoked paprika
- 1/2 to 1 teaspoon oregano
- 1/4 to 1/2 teaspoon cayenne
- 1/4 teaspoon black pepper
- 1/2 to 3/4 teaspoon salt
- 10 oz or 1 cup diced tomatoes
- 1/4 to 1/3 cup bbq sauce, , store bought or soy-free bbq sauce from Everyday Kitchen book
- Sliced cauliflower, half a head, sliced to 1/4 inch, not thicker than 1/2 inch
- 1.75 cups water, or veggie broth
- 1 to 2 tablespoon nutritional yeast
- chopped onion, , cilantro, bbq sauce and lime juice for garnish
Instructions
- Preheat the oven to 400 degrees F. Spread or spray oil on the bottom of the baking dish. Sprinkle onion all over. Add carrots and spinach evenly. Spread the lentils and farro evenly. sprinkle all the spices and salt.
- Spread the chopped tomatoes. Drizzle the bbq sauce. Add 1 teaspoon brown sugar for sweeter if needed. Place sliced cauliflower florets on top. Add water to the dish from the edges. Spray oil on the cauliflower and sprinkle nutritional yeast on top.
- Bake uncovered for 50 to 55 minutes. Check if the cauliflower is cooked through then Cool for 5-10 mins and serve with a garnish of onion, cilantro, lime juice. Drizzle some bbq sauce if needed. Serve with tortillas or garlic bread.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Its Earth Day! Here are some ways we can make a difference
ToothBrushes: 5 Billion plastic toothbrushes end up in landfills each year, clogging up this planet, not biodegrading and getting into animals and us. Choose Biodegradable or Recyclable options. I love these Bamboo toothbrushes where even the packaging is biodegradable!
Grocery: Almost everytime we get grocery delivery, everything get packed in plastic. Oranges, bananas, melons, onions etc dont really need any packaging. Reusable totes, reusable produce bags, farmers markets are some options to reduce plastic use.
Clothes: Fast fashion clothing is very resource intensive (half trillion gallons of fresh water!, materials, shipping etc), and is also responsible for toxic pollution with the materials, dyes used and then disposal of discarded clothes. Gone are the days when the piece of clothing would survive generations. I still have a few from my grandma. They are not fraying yet and fashion cycles, and I will still use them. Choose quality, fair trade, sustainable options. I usually look up our local ethical boutique (drizzle and shine) for brand options.
Food: It would be hard to counter the vast resource usage (land, water, food), carbon footprint, and pollution by animal farming compared to plant farming. A large percentage of green house gasses(CO2, Methane), trillions of gallons of water, half the worlds crops are grown to feed livestock, billions of tonnes of animals waste, Rainforest destruction. Eating more plants cuts all of these numbers down immensely. Go Vegan!
Bottled Water: Born out of convenience, these bottles have contributed millions of tonnes in environmental pollution. 50 billions bottles of water are used each year in US alone, most of which end up discarded in landfills and many end up in the ocean. They dont biodegrade, and break down and enter the food chain. The production of the bottles and all sorts of plastics for any of the above, uses billions of barrels of oil. Potable water is so easily available everywhere, we just need 1 cup, 1 bottle or any 1 holder to get some.
There is just one planet we have right now for all of us, for life, for the future us. This one beautiful place.
Things that I dont have obvious options for right now.
Online shopping. We do quite a bit of online shopping for anything from usual house supplies, grocery, clothes etc (most of it is because I cannot walk in big stores). And the amount of waste generated from the packaging is incredible.
Toxic fumes: Every other day, we encounter fumes around the community, from things like paint, stains, thinners, cleaning liquids, and what not. I am now extremely sensitive to toxic fumes so I notice them instantly. It makes me wonder the amount toxic things we are releasing into the environment, into our homes.
Have some suggestions? Do leave them in the comments below.
This look super yummy! Definitely perfect for a Sunday family brunch! 🙂
you are just the best. made this for dinner tonight. DELISH!
AWesome!
Yum! I’m definitely going to make that! And I happen to have all the ingredients already! Thank you for mentioning Drizzle & Shine in your post. I appreciate your support!
I made this today and added a tiny bit of cinnamon and sprinkled some vegan cheese on top. Absolutely deeee lishhhh! I love your recipes, your french toast with caramelised bananas is a favourite in our house, we have it with a good glug of golden syrup and devour the lot in sub 5 minutes!
You have inspired me to start my own vegan blog on https://froootfly.weebly.com and just yesterday I published my first ever blog post!!
I love how vegans can eat so liberally and that there is so much variety, you don’t even have to look very hard, everything is already out there! Thank you for your blog and thank you for helping me increase the variety of foods I eat!
Thats awesome!! Indeed, Going vegan and blogging has increased the variety that I eat exponentially. Good luck with blogging!
Timing could NOT have been more appropriate! For my Food Science class, I essentially have to create a meatless dish spotlighting a certain grain, and my lab group and I got assigned to farro! I was pretty uncertain of what to make, but when I saw this recipe in my e-mail, I know it has to be the one to replicate. Thank you so much for this glorious casserole! It looks to die for and I am certain it will slay at my lab presentation!
Good Luck!
I love your site & cookbooks. I am also from Seattle, have a central nervous system disorder & am vegan. I wondered if you had ever seen a book called “Medical Medium”. I am doing the program in his book and my nervous system is slowly getting better. He might be able to help you too. He’s a big believer in plant-based living. Thx so much for helping us all with your delicious recipes.
Thank you for the recommendation. I added the book to my library requests and should get it soon. Good to hear that it is helping you.
how will the use as I intend to use rice…no use of water?? Pls help.
there is about 2 cups of water which is enough for the lentils and rice to cook.
Hi, thanks for recipe. Did you use fresh tomatoes or canned chopped in juice? Which works best?
canned. fresh will work too. Add 1/4 cup more water.
Thanks for replying. I will try canned tomatoes first. perhaps in the Summer when fresh tomatoes at their best I will try them.
Its really unique testy recipe. My mom always read your all recipe and try to make some yummy food. I appreciate your work.
Best regards
Anindita Mou
Owner| Food & Health Blogger
https://besthealthyproteinbars.com
thanks!
This casserole looks so simple but delicious. Can’t wait to give it a try!