Vegan Cassolette de Fruits de Mer

Vegan Cassolette de Fruits de Mer is a delightful plant-based interpretation of the traditional French seafood dish, featuring a medley of ocean-inspired vegetables and a creamy sauce. This comforting casserole is perfect for seafood lovers looking for a vegan twist on classic flavors.

Ingredients

• Cauliflower - 200 grams
• Zucchini - 100 grams
• Artichoke hearts - 100 grams, canned or jarred
• Seaweed flakes (such as nori or dulse) - 1 tablespoon
• Nutritional yeast - 2 tablespoons
• Coconut milk - 150 ml
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Shallot - 1, finely chopped
• Thyme - 1 teaspoon, dried
• Black pepper - to taste
• Salt - to taste
• Fresh parsley - for garnish

Steps

1. Preheat your oven to 180°C (350°F).
2. In a pot of boiling water, blanch the cauliflower florets for 3-4 minutes until slightly tender, then drain and set aside.
3. In a pan, heat olive oil over medium heat, and sauté the shallot and minced garlic until translucent, about 2-3 minutes.
4. Add the zucchini and artichoke hearts to the pan, cooking for another 5 minutes until softened.
5. Stir in the blanched cauliflower, seaweed flakes, thyme, nutritional yeast, coconut milk, and lemon juice. Season with salt and pepper to taste.
6. Cook the mixture for an additional 5 minutes, allowing the flavors to meld together.
7. Transfer the mixture into a baking dish and smooth the top with a spatula.
8. Bake in the preheated oven for 15-20 minutes, or until the top is slightly golden and bubbly.
9. Remove from the oven, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 250
• Protein: 6 g
• Carbs: 25 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 15 g
• Unsaturated Fat: 3 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from vegetables.
• Contains healthy fats from coconut milk and olive oil.

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