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Cauliflower, Mushroom & Millet Bake

gluten free
wheat free
kid friendly
cheap as chickpeas
freezable
low fat low sugar, diabetic friendly
3 spoon difficulty rating

60 minutes

60 minutes, including baking time

Serves: 4-6

Cauliflower, Mushroom & Millet Bake

Millet is a nutty and nutritious wholegrain that deserves to be eaten more widely - this creamy bake is a good introduction. It's not difficult to make, but there are a few stages to get ready before you assemble the bake. However,a lot of the preparation can be done while the millet is cooking.

Reduced fat/low fat/diabetic-friendly
The main dish is cooked in oil spray so is very low fat but the sauce contains tahini (sesame seed butter) - reduce this by half if necessary

Freezable
The bake is freezable but freeze the sauce separately (and give it a good whisk before serving)

Photo courtesy of www.flavourphotos.com

Ingredients: 

Bake

  • 180g/6.5 oz dried millet
  • 500ml/17fl oz hot water with 1 tsp vegan bouillon powder or half a vegan stock cube (use gluten-free stock if appropriate)
  • 1 large cauliflower chopped into florets (leaves can be put aside for soup stock)
  • 1 medium onion
  • 2 cloves garlic
  • 330g/12oz field mushrooms, chopped or broken into pieces
  • 10g/small handful dried porcini mushrooms, soaked in boiling water to cover
  • 1 tsp dried basil
  • ½ tsp fresh black pepper
  • 2 flax eggs: 2 tbsp ground linseeds (flax) mixed with about 4 tbsp warm water

Sauce

  • 1 cup nutritional yeast flakes
  • Porcini mushroom soaking water made up to 200ml/7fl oz with cold water
  • 4 tbsp tahini (sesame seed paste)
  • Pinch of black pepper
  • 2 tsp light miso (optional)

To serve: ½ tsp paprika + 1 tbsp chopped parsley

Method: 

1. In a heavy-bottomed saucepan, dry roast millet for 2-3 minutes, stirring continuously to prevent it catching and burning.

2. Add hot stock gradually – it will spit, so stand well back!

3. Turn heat down, cover and simmer for 30 minutes, or until grains are cooked and fluffy. Stir occasionally. Remove from heat and set aside, but keep warm.

4. If millet has cooked but is still a bit wet, turn up the heat, remove lid and cook on high until any excess liquid has evaporated – stirring occasionally. Set aside, as above.

5. Meanwhile, preheat oven to 180°C/350ºF/Gas Mark 4.

6. Steam cauli pieces for about 5 minutes - on the stove or in a microwave. Remove from heat and set aside.

7. Sauté onion, mushroom and garlic with a couple of squirts of oil spray in a large frying pan or wok until onion has softened.

8. Drain porcini mushrooms, keeping the stock. When softened, chop into very small pieces with scissors and add to the mushroom/onion mixture.

9. In a small saucepan, whisk sauce ingredients until dissolved. Warm gently until just before boiling point. Keep warm.

10. In the wok or frying pan, mix mushroom/onion mixture with the steamed cauli pieces and millet. Add the flax eggs and mix everything well.

11. Place this mixture into a casserole or other oven-proof dish. Pour the sauce evenly over the vegetable and millet mixture. Sprinkle with paprika and chopped parsley.

12. Bake in oven for 20 minutes, or until top is starting to crisp.

13. Serve with a large mixed salad or another vegetable dish, eg steamed carrots or shredded cabbage.

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