Seena Baked Chick'n Rice


2½ cups vegetable stock (mix bouillon with hot water)
½ cup whole wheat pastry flour (or all-purpose flour)
½ cup nutritional yeast
½ cup vegetable oil (olive or canola)
1½ cups soy milk or other non-dairy milk
1 envelope dry onion soup mix
1 bag veggie chick’n tenders, chopped into 1cm lengths
2 cups chopped mushrooms
1 cup frozen peas
1 cup brown “minute” rice (the dry, but precooked kind)
½ tsp garlic powder
¼ tsp ground black pepper
½ tsp dried thyme
2 tbsp vegan Parmesan or nutritional yeast


Mix together the flour and the nutritional yeast in a saucepan and then toast over medium heat, stirring occasionally until it smells toasty but not burnt. Whisk in the oil vigorously to make a roux - consistency will be creamy. Remove from heat and slowly stir in the vegetable stock.

Add the soymilk and onion soup mix to the above mixture and stir well. Now combine the above with the chick’n tenders, mushrooms, peas, rice and garlic powder in a mixing bowl. Mix well and pour into a greased baking dish. Sprinkle top with pepper, thyme and vegan Parmesan.

Cover tightly with foil and bake in a 350° oven for 40 minutes. Remove foil and continue baking for 5 to 10 minutes longer or until liquid is absorbed.