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.