1 medium potato, peeled and coarsely diced
1/2 medium carrot, scraped and thickly sliced
1/2 med onion, peeled and coarsely diced
1 cup water
1 tsp salt
16 oz frozen chopped broccoli
4 oz firm tofu, crumbled
1/2 cup nutritional yeast flakes
1 Tbs lemon juice
pinch garlic granules
1 cup uncooked instant brown rice
10 oz can sliced mushrooms, drained
3/4 cup water

Preheat oven to 350 degrees F.  In a small saucepan, bring potato,
carrot, onion, 1 cup water and salt to a boil over medium-high heat.
Lower heat to medium, cover and simmer until potato and carrot are
tender, about 10 minutes.  Meanwhile, thaw frozen broccoli in a
colander under hot running water, then set aside and drain well. 

When potato mixture has finished simmering, pour into a blender and
add tofu, yeast, lemon juice and garlic.  Blend until very smooth and
creamy.  Pour into a shallow, greased 1 1/2 to 2 quart casserole.  Add
broccoli, rice, mushrooms and 3/4 cup water.  Stir well and smooth top
of casserole.  Bake for 40 minutes, until golden and bubbling.  Serves
4. 

Substitution: Instead of frozen broccoli, you can use 1 lb fresh
broccoli (tops only), chopped and steamed briefly until crisp-tender,
then cooled under cold running water and drained thoroughly.

Per serving: 279 cal; 16 g prot; 3 g fat; 46 g carb; 0 chol; 735 mg
sod; 7 g fiber.