Tofu-Rice-Zucchini Casserole - cooking recipe

Ingredients

2 to 3 Tbsp. canola oil or olive oil
1 medium or 2 small onions, chopped
1 large or 2 small zucchini, diced
2 c. cooked brown rice *
16 oz. firm tofu, drained
1/2 tsp. salt (not needed with soy sauce)
3/4 c. milk (soy or dairy)
1 to 2 Tbsp. soy sauce (to taste)
2 oz. Cheddar cheese, grated or 1/2 c. Parmesan, grated
1/4 to 1/2 c. bread crumbs
1 large grated carrot (optional, but good)

Preparation

*Cook the brown rice ahead of time; needs 40 to 45 minutes.