The Smokey Portobello Casserole is a wholesome, plant-based dish brimming with bold flavours and packed with nutritious ingredients. The smoky effect, achieved with liquid smoke, enhances the richness of the portobello mushrooms, creating a satisfying depth of flavour that will delight your taste buds. This casserole is comforting and delicious and loaded with health benefits that make it a standout addition to your menu.
At the heart of the dish are portobello mushrooms, an excellent source of essential nutrients such as B vitamins, selenium, and antioxidants. These mushrooms are also low in calories, making them a perfect ingredient for maintaining a healthy weight.
Adding brown onions, celery, carrots, and garlic brings an array of vitamins, minerals, and dietary fibre to the meal, supporting digestion and boosting immune function. Garlic, in particular, is known for its anti-inflammatory and heart-health benefits.
The potatoes and kumara (sweet potatoes) add a creamy texture to the casserole and are packed with complex carbohydrates, providing lasting energy. Sweet potatoes are rich in beta-carotene, a powerful antioxidant that supports eye health and the immune system.
Kidney beans offer a plant-based protein boost and plenty of fibre, helping promote steady blood sugar levels, improve digestion, and support heart health.
Herbs like thyme and rosemary enhance the flavour of the dish and offer anti-inflammatory and antimicrobial properties. These fresh herbs are rich in antioxidants, which help protect the body from oxidative stress.
The combination of nutritional yeast, Marmite, and tomato paste adds a rich umami flavour while contributing additional nutrients. Nutritional yeast is an excellent source of B vitamins (including B12 in some fortified varieties) and supports energy levels and overall vitality. With its concentrated nutrients, Marmite is also high in folate and B vitamins.
Finally, the dish uses liquid smoke as the star ingredient, lending a delightful smoky aroma and flavour without the need for processed additives or unhealthy cooking methods.
With no dairy or meat, this casserole is vegan-friendly, nutrient-dense, and a comforting meal option for those seeking to maximise flavour and health benefits. Whether for a family dinner or meal prepping for the week, the Smokey Portobello Casserole is a versatile and nourishing crowd-pleaser that promotes well-being with every bite.
Smokey Portobello Casserole
Ingredients
- 450 grams portobello mushrooms cleaned and roughly sliced
- 1 large brown onion diced
- 2 celery sticks diced
- 2 carrots diced
- 3 cloves garlic minced
- 4 tbsp cornflour (cornmeal)
- 4 cups vegetable stock
- 800 grams potato cut in chunks
- 100 grams kumara (sweet potatoes) cut into chunks
- 1 can kidney beans
- 2 tbsp fresh thyme finely chopped
- 2 tbsp rosemary finely chopped
- 2 tbsp tomato paste
- 2 tbsp nutritional yeast
- 2 tsp marmite
- 2 tsp liquid smoke
- pepper
Instructions
- In a large pot add a small amount of vegetable stock and saute the onion and garlic
- Add the mushroom and cook for five minutes, browning and softening the mushroom.
- Add a little more stock if needed, and then add in the celery and carrot and cook until tender.
- Now add in the rest of the stock and the potatoes, thyme and rosemary. Bring to a bowl then simmer until the potatoes are soft but still uncooked.
- Stir in the tomato paste and nutritional yeast, Marmite and kidney beans.
- Take ¼ cup of cold water and stir in the cornflour, when dissolved slowly add it to the casserole stirring it through to thicken. Simmer for 20 minutes until all vegetables are tender.
- Remove from heat and add the liquid smoke and pepper for taste.
- Enjoy!
