How to make a Vegan Mexican Casserole recipe – How to use the spices in the recipe
The Vegan Mein Kueu is a dish I’ve never seen on TV but has a very similar texture and flavor to a Mexican casseroles.
You can use any vegetable source and use just the spices.
Vegetarian Mein Kaueu Recipe Ingredients 1 medium onion, chopped 1 large garlic clove, minced 2 tsp dried oregano 2 tsp chili powder 2 tsp paprika 1 tsp garlic powder 1 tsp cumin powder 1/2 tsp dried fennel seed 2 tsp black pepper 1 tsp turmeric 1 tsp ground coriander 2 tsp salt 1/4 tsp black peppercorns (optional) 2 cups water Instructions In a medium pot, add the onions, garlic and oreganos.
Bring to a boil, then reduce the heat to medium low and simmer for about 25 minutes, or until the onions are soft.
Remove from heat and set aside.
Add the chili powder, paprika, garlic powder, cumin, oreganol, chili powder and fennels seed.
Bring the mixture to a simmer and cook for about 5 minutes, stirring frequently.
Once the mixture has reduced to a thin, thick consistency, add 1 cup of water and cook it for another 5 minutes.
Stir in the salt, pepper and turmeric and cook another 5 to 10 minutes.
When the mixture is ready, add more water and simmer until the vegetables are cooked through, about 15 minutes.
Add in the cooked veggies, then mix in the casserola ingredients, stirring to combine.
Serve with rice, with a side of tortillas, or simply top with beans.
Recipe Notes For a vegan version, you could use frozen veggie or vegetable broth instead of water.
Nutrition Facts Vegan Meun Casseroles Amount Per Serving Calories 216 Calories from Fat 92 % Daily Value* Total Fat 15g 18% Saturated Fat 3g 20% Cholesterol 70mg 17% Sodium 439mg 17.5% Potassium 694mg 17%.
Calories from Olive Oil 22.5g 24% Total Carbohydrates 25g 14% Dietary Fiber 6g 24.6% Sugars 14g Protein 12g 24%.
Protein per 100g 17.1g 24g (22% fat, 15% protein) Recipe Notes You can also use coconut oil or vegetable oil in the vegan version of this recipe.
If you prefer, you can omit the cilantro.
Nutrition Information Serving Size 1 Casserola Amount Per serving Calories 216 Total Fat 9g 16% Sodium 695mg 13% Total Carbs 15g 12% Dietary Fibers 3g 12.4% Suges 5g Protein 9g 18.6%.
Calories per 100 grams 9.9.
Calories per serving 206 Calories from olive oil 220 Total Fat 3.5gm 6% Sodium 1.6gm 7% Total Fat 1.4gm 7.8% Sulfites 0.4g 0% Total Calcium 9.3mg 0% Vitamin A 3.6mg 0.2% Vitamin C 2.2mg 0%.
Calcium, Vitamin A, Vitamin C, Iron, Folic Acid, Manganese, Selenium, Vitamin D, Vitamin E, Thiamine, Vitamin K, Riboflavin, Vitamin B6, Vitamin Folic, Folate, Vitamin M, Vitamin S, Threonine, Niacin, Pantothenic Acid, Pantophane, Pyridoxine-13, Pyridine, Pyridium, Selenite, Sodium Chloride, Sodium Hydroxide, Zinc Sulfate, Zymopropynin.
*Based on a 2,000 calorie diet.