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Kale and Cabbage Casserole

Name: Kale and Cabbage Casserole
Yield: 4
Ingredients: 2 medium onions, diced; 1 teaspoon coconut aminos; 1/2 head cabbage, chopped; 1 bunch kale, tough stems and center ribs removed and leaves chopped; 2 carrots, peeled and diced; 7 ounces silken tofu; 1/4 cup unsweetened soy, hemp or almond milk; 1/4 cup nutritional yeast; 2 teaspoons dried basil; 1 teaspoon dried oregano; 1 teaspoon paprika; 3 cloves garlic; 1/2 cup raw almonds or 1/4 cup raw almond butter

By: www.DrFuhrman.com

by 61 members

G - BOMBS

Category: Main Dishes - Vegan

Everyone loves a piping hot casserole right out of the oven and when it features nutrient dense kale and cabbage, you can feel good about serving it. This dish can be assembled ahead of time and heated just before serving.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (46)

Serves 4

Ingredients

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2 medium onions, diced

1 teaspoon coconut aminos

1/2 head cabbage, chopped

1 bunch kale, tough stems and center ribs removed and leaves chopped

2 carrots, peeled and diced

7 ounces silken tofu

1/4 cup unsweetened soy, hemp or almond milk

1/4 cup nutritional yeast

2 teaspoons dried basil

1 teaspoon dried oregano

1 teaspoon paprika

3 cloves garlic

1/2 cup raw almonds or 1/4 cup raw almond butter

Instructions:

Preheat oven to 350 degrees F.
Place 1/4 cup water, onions, and coconut aminos in large pot. Simmer until the onion is soft, about 3 minutes. Add cabbage, kale and carrots, cover and simmer about 12 minutes or until vegetables are tender, adding more water if necessary. Set aside.

In a high-powered blender, combine tofu, non-dairy milk, nutritional yeast, basil, oregano, paprika, garlic and almonds. Combine with vegetables and place in a baking dish.

Bake for about 15 minutes or until heated through and the top becomes slightly crispy.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 317
Protein 20 g
Carbohydrates 34 g
Sugars 12 g
Total Fat 14.2 g
Saturated Fat 1.5 g
Cholesterol 0 mg
Sodium 136 mg
Fiber 13.1 g
Beta-Carotene 6048 ug
Vitamin C 131 mg
Calcium 616 mg
Iron 5 mg
Folate 149 ug
Magnesium 140 mg
Potassium 1006 mg
Zinc 3.7 mg
Selenium 10.7 ug

My Rating:
(click on a star to select your rating)

Monica & Ryan

12/05/2010 08:45 AM

Rated this recipe:

I tried this recipe after Dr. Fuhrman e-mailed it out as a recipe of the day for the 6 week challenge. Although my dish didn't turn out as expected, we enjoyed it a lot and will definitely make it again. I think that when simmering the vegetables I added too much water. When I baked the dish there ended up being water in the bottom. Also, when I processed the topping I think I over processed it an it turned into one big ball. I couldn't "pour" it over, but I crumbled it up and spread it over. When I served the dish we mixed it all up in the bowl and sprinkled it with a little more nutritional yeast. We felt like we were eating cheese on our veggies. It tasted great!

Sylvia

12/05/2010 07:12 PM

Rated this recipe:

I just made this recipe today and it was really good. I was very skeptical about the tofu because I just don't like it. The way that it is used in this recipe was different than how I previously tried it. I was pleasantly surprised, I liked it; this is a first.
The tofu mixture didn't pour for me either. It came out thick so I spoon dropped it on the vegetables.
It cooled off very quickly once on my plate. The only thing I'll do differently next time is to use less garlic. It was too strong for my taste.

wendyso

12/11/2010 09:34 PM

Rated this recipe:

Being a Nutritarian for over a year, I thought this was good but not great. It definitely seemed very healthy! I don't know if I would make it again soon, but I wouldn't rule it out because I did really like the leftovers, served over a plain baked potato, with some Dijon Pistachio Dip/Dressing from this site (and Eat for Health) drizzled over the top with roasted brussels sprouts served on the side. That combination was Yum-Oh!!!

Linda P.

12/16/2010 09:52 AM

Rated this recipe: (no rating)

Revised recipe based on comments. Added water to topping and reduced garlic to 3 cloves.

ebie

06/25/2011 10:29 PM

Rated this recipe: (no rating)

i had same problem with the topping being too thick, and I doubled the water. I wonder if using silken tofu would work better? i thought the recipe was good, but the ratio of vegetables to topping seemed off. i could have used the whole cabbage or 2 bunches of kale. i thought the topping tasted like ricotta (i didn't have any paprika); very tasty!

dollye replies:

05/14/2022 06:21 PM

Rated this recipe:

Silken tofu is often used for sauces because it is very liquid.

JoanneP

08/05/2011 05:19 PM

Rated this recipe:

My daughter and I enjoyed this recipe! I used silken tofu for the topping and eliminated the water--and I was able to pour the topping over the vegetables.

MamaMya

12/22/2011 07:53 PM

Rated this recipe:

I used silken tofu for the sauce too and cooked the veggies until there was almost no liquid left. This was the 1st recipe my husband didn't add salt to! Loved it, and so did my 1 year old!

02/06/2012 07:20 PM

Rated this recipe: (no rating)

Are there many families eating these recipes because here there is only me and I would like to see more recipes made for singles. Yes, I know you can half them etc. but sometimes it is awkward.

dollye replies:

05/14/2022 06:24 PM

Rated this recipe:

Mac66 I'm also cooking for one but I don't take the time to cook unless it's going to make several days food for me. There are also many recipes that can be frozen

This reply was last edited on 05/14/2022 06:26 PM

Natasha

02/13/2012 08:25 PM

Rated this recipe:

I didn't have any almonds at home so I used cashews. Apparently the recipe has been altered because it now says to use silken tofu. However in the Vitamix it was still too thick so I added about 1/3 cup of water. Maybe if you use a food processor and almonds you won't have this problem.

kathleenclare

02/15/2012 09:55 PM

Rated this recipe:

This was a wonderful surprise!!! My boys had seconds. I made a couple of changes. I made 1 1/2 times the amount of sauce and then thinned it with unsweetened soy, about 2-3 Tbsp. because it was too thick and then I figured it would dry out in the oven. Next time I think I'll make double and even try to thin it more, but the flavor was great. I plan to make this often.

Diane K

03/24/2012 10:22 AM

Rated this recipe:

We all loved this recipe! We added diced broccoli and tvp sausage crumbles, but I think it would have been excellent with or without the additions.

brunyeux

01/28/2013 12:59 AM

Rated this recipe:

It had a very "healthy" taste, but I thought that it was very bland and that it almost had a bitter taste (perhaps due to the cabbage). I struggled to finish it. I will never make this again.

Dorothy

04/23/2013 03:08 PM

Rated this recipe: (no rating)

I used silken tofu & no water. Topping poured just fine but never got crispy. Flavor was very good. Will try a firmer tofu next time

kgbro

05/30/2013 05:33 AM

Rated this recipe:

VERY YUM! I wasn't able to 'pour' the blend over at first but I did add a tiny bit of soy milk to make it pourable but then it didn't get crispy so wonder if it was because I added the soymilk? Anyway overall it was nice when I made it, but the next day was EVEN BETTER! the flavours just settle or something and its sooooo delicious!! will def make this again

hbielich

08/26/2013 10:41 PM

Rated this recipe:

I liked the veggie combination a lot, but not so much for the sauce. I used purple cabbage instead of green, and firm tofu in the sauce since that was all I had on hand, but also added some soy milk to make it pourable. It turned out ok, but I think it would have been five stars with a better sauce.
I also served it over some Mung bean noodles. It would probably go good with wild rice too.
I think the sauce with some mushrooms added and served over bean noodles would make it like a Beef Stroganoff.
I will definitely make it again but will experiment with the sauce.

coatesd

01/03/2014 09:36 PM

Rated this recipe: (no rating)

Thanks very much for adding nutritional information to bottom of recipes. That's key for me! This particular recipe rocks that way - 174 calories and 4030 beta carotene. Thanks!!

jsradford

01/09/2014 11:33 PM

Rated this recipe:

I think this is a surprisingly satisfying "casserole". The contrast between the tofu/nut topping and the simmered vegetables is very nice. I make sure to add enough but not too much water (starts out too dry, so I add and if need be drain off excess before going to oven) and make sure the topping is liquid enough (not a problem but could easily add a little soy milk maybe). I find the topping is just enough quantity and liquidity to pour over the vegetables and spread evenly around for full coverage. I bake on timer and forget it. Come back in half an hour or an hour and it is just fine.

I just gobble it up! I have more been critical of recipes I've reviewed than others are on this site. But this one is a winner and is fairly easy to make. However, for me, I make this almost my entire meal and so the "6 servings" is really more like "4 servings". It doesn't make a whole lot, really. A nice side dish or, using more (4 servings rate), a perfect entree.

This comment was last edited on 01/09/2014 11:40 PM

madeleine

01/21/2014 04:43 PM

Rated this recipe:

The topping did not turn crispy as expected, even after 40 minutes in the oven. The vegetables turned out nicely and the topping tasted good right out of the blender though. I might like this better if I just thinned the topping out and used it as a sauce over the veggies, but I'm not inclined to make this again as we are struggling to eat the leftovers.

losinw8

01/29/2014 06:40 PM

Rated this recipe:

I really enjoyed this recipe. I thinned out the "sauce" and made it in the vitamix rather than the food processor, mixed it with the veggies and baked. I guess if it were left drier and clumpy and crumbled over the top of the veggies I can see how it might get crispy, but made as a casserole, it's very satisfying for those who grew up on comfort foods.

belgarde

03/10/2014 09:37 PM

Rated this recipe:

Not sure how this was going to go over with the family, but the verdict is a big YES! Everyone thought it was great. I made it exactly as recipe states. My veggies did not have excess water when put into casserole. I made sauce in vitamix and it was fairly thick. Instead of "pour", I would say that I "spread" it on top of casserole. Topping became sort of hardened with baking, but not necessarily crispy. Tasted great to us.

mgallant

10/26/2014 06:57 PM

Rated this recipe:

The recipe was a great I did embellish it with some saigon cinnamon and some bread crumbs it's a keeper

This comment was last edited on 10/26/2014 06:58 PM

Jimidee

12/11/2014 05:10 PM

Rated this recipe: (no rating)

What the heck is Bragg's liquid aminos and is there a substitute for it?

jwolly

12/11/2014 06:38 PM

Rated this recipe: (no rating)

Bragg's liquid aminos is a slightly less salty "low salt soy sauce" substitute. You can find it in the health food section of most grocery stores. Just ask for it.

Bruce Spence

12/14/2014 04:28 PM

Rated this recipe: (no rating)

Bragg's liquid aminos is actually higher in sodium than regular soy sauce. Bragg's is duplicitous with their labeling--their serving size is only 1/2 teaspoon whereas most soy sauces list the serving size as a tablespoon. A tablespoon serving of Kikkoman soy sauce contains 920 mg of sodium, a serving of Bragg's is 160 mg which equates to 960 mg a tablespoon. So I am not sure why Dr. Fuhrman countenances Bragg's.

Kikkoman reduced sodium contains 575 mg of sodium a tablespoon. I found a soy sauce called Angostura Lite Soy Sauce that I find much better than Kikkoman called Angostura Lite Soy Sauce which has only 390 mg of sodium a tablespoon. Unfortunately, I can no longer find it on line.

I did, however find two other reduced sodium brands on line: House of Tsang Lower Sodium Soy Sauce which contains 320 mg of sodium a tablespoon, and a really reduced sodium soy sauce called Chinatown with only 145 mg per tablespoon. Both are available at Healthy Heart market: http://healthyheartmarket.com/houseoftsang-soysauce.aspx / http://healthyheartmarket.com/chinatownsoysauce.aspx. I haven’t tried either, but they’re both rated 5 out of five stars on their site.

This comment was last edited on 12/15/2014 07:39 PM

T.Knight replies:

01/09/2021 10:28 PM

Rated this recipe: (no rating)

I've often wondered the same thing. Why is Braggs recommended when it is so much higher in sodium per tsp? I thought maybe it was just our Canadian soy sauces that were lower than Braggs...by almost half!!!

lesa

12/17/2014 01:33 AM

Rated this recipe:

I made this tonight and it was great! I didn't have any trouble with the tofu pouring to mix with the vegetables, I guess it depends on how moist or wet your tofu it. I drained the water off, but my silken tofu was still very creamy. It has great favor. I think I will add some mushrooms when I re-heat left overs. I give it 4 stars, just don't know how to get it to post.

This comment was last edited on 12/17/2014 01:34 AM

Dunnellondi

12/18/2014 09:22 PM

Rated this recipe:

A lot of time and effort for a dish that was not great.

katykaren2

12/19/2014 12:59 AM

Rated this recipe:

I prepared this recipe using rinsed, canned navy beans instead of tofu. I also put 1/2 cup of almond milk instead of 1/4 cup. It poured into the vegetables very well. It was delicious.

This comment was last edited on 12/19/2014 01:03 AM

lavender56

01/09/2015 08:05 PM

Rated this recipe:

Very satisfying comfort food. Made sure there was no extra water in the vegetables before I mixed the sauce in, and it turn out with a wonderful rich and creamy texture (used silken soft tofu, and weighed to make sure it was 7 oz only. I did use the 1/4 cup almond milk too.). I sprinkled sliced almonds over the top before putting it in the oven, and the little extra crunch was great. A keeper for us!

jypdx

01/13/2015 04:31 PM

Rated this recipe: (no rating)

I made it exactly as listed, tasted it, and found that it needed cumin, so I added 1 tsp. Then I added sliced, fresh crimini (portobello) mushrooms and topped it off with sliced almonds. Much better!

Laury

04/26/2015 04:20 PM

Rated this recipe:

Very good! Satisfyingly creamy. Made according to recipe except I didn't notice it specified only 7 oz silken tofu. I used a whole package and it came out fine. I would make it that way again. Next time I'm going to add some mushrooms. Broccoli would also be good. I will also add another carrot next time. I'm going to try my next serving over a baked potato as another suggested. I made this because it just happened to use up everything I needed to use up, so it was truly a winner for me!

jlgerm

11/25/2015 05:48 PM

Rated this recipe:

Made this for the first time tonight and thought it was delicious! I was generous with the onions (large, not medium; I love onion) and carrots. I didn't have silken tofu on hand for the topping so I used firm and had to use the back of a spoon to spread it out evenly on top of the veggies, but it firmed up with a nice "crust" in the oven. I added extra garlic to the topping and doubled the topping recipe so that I could spread it out across the entire casserole. I think that if you haven't been a nutritarian for awhile you might find this bland, so if you are newer to this eating style you'll probably want some extra seasoning of some kind in it.

TLCSamoyed

07/09/2016 03:20 PM

Rated this recipe:

I loved this. It tasted creamy, and the almond butter made it taste very rich. Others indicated that there "topping" was too thick. I found it to be the perfect consistency, but I did not use it as a topping. The directions made it sound like I was supposed to mix it with the vegetables, and so that's what I did. The result ended up with a slightly crispy top and creamy goodness beneath. I'll definitely be making this again, possibly even this week.

DrRuthie

10/31/2017 11:17 AM

Rated this recipe:

This was sooo delicious! I had to stop myself at one serving. After reading your reviews I did use more milk in the sauce, but I over cooked the veggies by accident. I sprinkled the tiptop with more paprika for color before baking. I used soft rather than silken tofu and blended in the sauce rather than use it as a topping. This is a definate favorite.

lat1527

11/06/2017 11:45 AM

Rated this recipe: (no rating)

Can i just omit the Tofu? We do not eat Tofu.

KennethCityMom

12/27/2017 06:21 AM

Rated this recipe:

We made this a few months ago and loved it!

lisa1943

02/05/2018 02:55 PM

Rated this recipe:

I thought it was great. I drained the vegetables before adding the sauce. And I added about a tablespoon of water to the sauce so it wasn’t too thick. I sprinkled with a little nutritional yeast as someone suggested. Otherwise I followed the recipe as written.

Fuhrboy

07/21/2018 11:53 PM

Rated this recipe:

I enjoy the texture of this dish. I think it came out well. I don’t prefer the spice combination. Next time I would season it my way.

Basilinbloom

04/11/2019 12:30 AM

Rated this recipe:

Super delicious! We followed the recipe exactly and it turned out fantastic, more like a souffle`. This sauce tastes like a clean version of cheese which we will definitely be using it in other dishes.

lesa

05/14/2019 02:30 PM

Rated this recipe:

I haven't figured out how to post comment and rate at same time.....

I made this, vared from recipe, because had veggies need to use up, I did not add more than 1tsp of water with Braggs to saute onions, had on very low heat for a bit to carmelize some, then added 1/2 head of cabbage, 1 bag of baby spinach (out of kale,) 2 cups of Broccoli flowets, and 2cup chopped carrots, (only had baby carrots on hand) I used a full 16oz package of firm tofu, added everything in recipe and added juice of small lemon for acid and extra TBLS of nut milk. Processed in Vitamix for about 3 minutes to make real smooth and creamy was very thick, but did pour out. Mixed with veggies and put in 2 hand fulls saute mushrooms, put in casserole dish. This tasted excellant was really pleased. Will make recipe often as written and to use up veggies, I'm a sauce person so making more veggies so doubled sauce isn't too much worked for me.

mgreen221

05/17/2019 07:37 PM

Rated this recipe:

To rate a recipe, click the rating before going into the comments. Then when you post a comment, it includes your rating.

I loved this recipe. I added more cabbage than called for and that was a good decision for me. I pulsed the Vitamix, which left some of the almonds chunky. To me, this made the dish!

wltrn

09/04/2019 08:01 PM

Rated this recipe:

This is absolutely delicious! I added some red pepper flakes to spice it up a bit.

MLTurner

12/10/2019 03:24 PM

Rated this recipe:

I prepared this casserole yesterday evening and it was AWESOME!! Prepared it just as the recipe instructed and this will be a go to dish for me. Thanks for the recipe!!

wltrn

05/28/2020 08:15 PM

Rated this recipe:

I made extra sauce and added some horseradish mustard. This was amazing!

i think that the word "crispy" was a poor choice as silken tofu will never become crispy. The top will become "crusty"

sunnyjoya

12/30/2020 03:26 PM

Rated this recipe:

This has become a dependable favorite dish this past year. It was my introduction to silken tofu, also my introduction to cooking with substitutions (which I usually try to avoid), as I've been out of some ingredient every time I've made it. My latest substitution was being (unknowingly before I started cooking) out of carrots, and I substituted butternut squash. It was SO DELICIOUS! I don't like carrots much, but use them whenever they're in a recipe. I'm thrilled to find out how good butternut squash is for this type of use. (I was planning to stuff that squash.) I often add mushrooms to this recipe. Oh, and I was out of almonds and used cashews instead, worked fine. I'm an unconfident cook, and I find this one of the most un-complex things I make. It "feels" very healthy to eat, maybe because it combines the two healthy greens. THANK YOU, DR. FUHRMAN! :)

breiber

01/10/2021 08:19 AM

Rated this recipe: (no rating)

I can't eat almonds because of allergy. Has anyone replaced it with anything else in this recipe?

Linda P. replies:

01/22/2021 10:11 AM

Rated this recipe: (no rating)

You can replace the almonds with cashews.

mommylove84

11/06/2021 07:50 PM

Rated this recipe:

I was nervous about this recipe. Based on the ingredients, I thought it would for sure end up in the garbage but I tried it anyway. I got it from the Quick and Easy Cookbook and I am actually really impressed! I did have to add some salt and pepper to it since I am not "there" yet but otherwise it was perfect. I cut up my veggies pretty small with a chopper since I dont like big chunks. I also broiled the dish for about 4 minutes at the end to crisp it up even more. It's really good and I will probably have the second half over a baked potato tomorrow like one of the other reviews suggested. I feel really healthy eating this and I am glad tofu was incorporated to add some protein. Yay!

This comment was last edited on 11/06/2021 07:51 PM

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Kale and Cabbage Casserole

Ingredients

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