Vegan and Vegetarian Low-Calorie Vegetable Casserole Recipe

Introduction

A vegetable casserole is the perfect dish for those looking to enjoy a hearty, nutritious, and satisfying meal while maintaining a low-calorie, plant-based lifestyle. Packed with a variety of fresh vegetables, this casserole is not only light and low in calories but also high in essential vitamins, minerals, and fiber. It’s a fantastic option for anyone aiming to lose weight or simply enjoy a healthy, filling meal without overindulging.

This Vegan and Vegetarian Vegetable Casserole is an incredibly versatile recipe that can be adapted to suit your tastes and available ingredients. Whether you’re following a plant-based diet or simply looking for a meat-free meal, this casserole will satisfy your hunger without compromising on flavor. You can easily adjust the vegetables based on what’s in season or what you have on hand.

In this comprehensive recipe, we will walk you through the steps of preparing this low-calorie vegetable casserole, from ingredient selection to baking and serving. We will also provide helpful tips, nutritional information, and variations so that you can customize this recipe to suit your dietary needs and preferences.

Ingredients (Serves 6-8)

For the Casserole:

  • 2 medium zucchinis, sliced – Zucchini is a versatile and low-calorie vegetable that forms the base of this casserole. It adds moisture and helps create a tender texture in the dish.
  • 1 cup broccoli florets – Broccoli is rich in vitamins C, K, and fiber, making it a nutritious addition. It also adds a nice crunch and color to the casserole.
  • 1 red bell pepper, diced – Red bell peppers are packed with antioxidants, especially vitamin C, and add a sweet, vibrant flavor to the casserole.
  • 1 yellow onion, diced – Onion provides a savory base flavor and depth to the casserole.
  • 1 cup cauliflower florets – Cauliflower is low in calories and has a mild, slightly nutty flavor that works well in casseroles. It’s also a great source of fiber and antioxidants.
  • 1 cup cherry tomatoes, halved – Cherry tomatoes are naturally sweet and provide a juicy contrast to the other vegetables. They are also rich in vitamins and antioxidants.
  • 1 cup carrots, diced – Carrots add a subtle sweetness and crunch to the casserole while also providing beta-carotene, which is beneficial for eye health.
  • 1 cup fresh spinach or kale, chopped – Leafy greens are packed with nutrients like iron, calcium, and fiber, making them an excellent addition to any casserole.
  • 1 can (14 oz) diced tomatoes, drained – Diced tomatoes add a rich, savory flavor and moisture to the casserole.
  • 2 tablespoons olive oil – Olive oil adds healthy fats and helps cook the vegetables, giving them a golden color and slight crispness.
  • 2 cloves garlic, minced – Garlic imparts a bold, savory flavor that enhances the dish.
  • 1 teaspoon dried oregano – Oregano adds a Mediterranean touch, with its earthy and slightly bitter flavor.
  • 1 teaspoon dried thyme – Thyme offers a subtle, slightly lemony flavor that pairs well with roasted vegetables.
  • 1/2 teaspoon salt – Salt enhances the natural flavors of the vegetables and helps balance the seasoning.
  • 1/4 teaspoon black pepper – Pepper adds a mild kick of spice to the casserole.
  • 1/2 cup unsweetened almond milk – This non-dairy milk is low in calories and helps bind the vegetables together, adding creaminess without excess calories.
  • 1 tablespoon nutritional yeast – Nutritional yeast adds a cheesy flavor and is an excellent source of B vitamins, particularly for those following a vegan diet.
  • 1/2 cup breadcrumbs (optional) – For a light crunch on top, breadcrumbs can be sprinkled over the casserole before baking. For a gluten-free version, opt for gluten-free breadcrumbs or crushed rice cakes.

For the Topping (Optional):

  • 1/4 cup vegan cheese (shredded) – Adds a cheesy, melty texture to the casserole. You can use any vegan cheese that melts well.
  • Fresh parsley, chopped – For garnish, providing a fresh and vibrant finish to the dish.

Instructions

Step 1: Preheat the Oven and Prepare Baking Dish

Preheat your oven to 375°F (190°C). While the oven is heating up, prepare a medium-sized casserole dish by lightly greasing it with non-stick spray or a small amount of olive oil to prevent the vegetables from sticking.

Step 2: Prepare the Vegetables

Wash and slice all the vegetables as directed. Zucchini should be sliced into thin rounds, carrots diced, broccoli and cauliflower florets broken into bite-sized pieces, and the bell pepper and onion chopped. Cherry tomatoes should be halved, and the spinach or kale should be roughly chopped.

Step 3: Sauté the Vegetables

Heat 1 tablespoon of olive oil in a large skillet or pan over medium heat. Add the diced onions and minced garlic, sautéing for 2-3 minutes until softened and fragrant. Next, add the zucchini, broccoli, carrots, and cauliflower to the pan, stirring occasionally. Cook for about 5-7 minutes, allowing the vegetables to soften and release some of their moisture.

Stir in the diced tomatoes, cherry tomatoes, spinach (or kale), oregano, thyme, salt, and black pepper. Continue cooking for another 3-4 minutes until the spinach wilts and everything is well combined.

Step 4: Prepare the Casserole Base

Transfer the sautéed vegetable mixture into the prepared casserole dish. Pour in the almond milk and nutritional yeast, stirring everything together. If you like a creamier texture, you can add a bit more almond milk.

At this point, you can sprinkle the breadcrumbs (optional) evenly over the top of the casserole for a crispy finish. If you prefer, you can also sprinkle vegan cheese over the top to give it a cheesy appearance and flavor.

Step 5: Bake the Casserole

Place the casserole in the preheated oven and bake for 25-30 minutes, or until the vegetables are tender and the top is golden brown and slightly crispy. If you added vegan cheese, it should be melted and bubbly. If you opted for breadcrumbs, they should be toasted and golden.

Step 6: Serve

Remove the casserole from the oven and allow it to cool for 5 minutes before serving. Garnish with fresh chopped parsley for a burst of color and freshness. This vegetable casserole can be enjoyed on its own, or you can pair it with a side of quinoa, brown rice, or a leafy green salad for a complete meal.

Nutritional Information (Per Serving, Serves 6)

  • Calories: 140
  • Fat: 7g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Net Carbs: 12g
  • Protein: 5g
  • Sodium: 250mg
  • Cholesterol: 0mg

Note: Nutritional values are estimates and may vary depending on specific ingredients used.

Benefits of This Vegan and Vegetarian Vegetable Casserole

  1. Low-Calorie, High-Nutrient: This vegetable casserole is a great choice for those looking to lose weight or maintain a healthy weight. Packed with fiber, vitamins, and antioxidants, it offers essential nutrients without being calorie-dense.
  2. Rich in Fiber: The array of vegetables in this casserole provides a high fiber content, which helps with digestion and promotes feelings of fullness, making it easier to manage your weight.
  3. Vegan and Vegetarian-Friendly: This recipe is entirely plant-based, making it suitable for vegans, vegetarians, and anyone looking to reduce their animal product intake.
  4. Gluten-Free Option: By substituting the breadcrumbs with gluten-free breadcrumbs or crushed rice cakes, this casserole can easily be adapted for those following a gluten-free diet.
  5. Versatile and Customizable: The beauty of this vegetable casserole is that it can be easily customized based on what vegetables you have on hand. You can add extra veggies like sweet potatoes, squash, or green beans, depending on your preferences.
  6. Meal Prep-Friendly: This casserole keeps well in the refrigerator for 3-4 days, making it an excellent meal prep option for busy weekdays. It can also be frozen for up to 3 months—simply reheat in the oven for a quick, satisfying meal.

Customization Tips

  • Add Plant-Based Protein: If you’re looking to increase the protein content, consider adding cooked lentils, chickpeas, or tofu to the casserole. These plant-based protein sources will enhance the casserole’s texture and nutritional value.
  • Experiment with Spices: While oregano and thyme provide a classic flavor, you can play around with other herbs and spices. Consider adding smoked paprika, cumin, or basil for different flavor profiles.
  • Make it Creamier: If you want a creamier casserole, you can blend in some cashew cream or coconut milk instead of almond milk. This will give the casserole a rich, velvety texture.

Conclusion

This Vegan and Vegetarian Low-Calorie Vegetable Casserole is the perfect dish for those looking to eat healthier, lose weight, or enjoy a satisfying meal that’s packed with nutrients. With its simple ingredients, easy-to-follow instructions, and delicious flavors, this casserole will quickly become a staple in your recipe collection. You can customize it to suit your dietary preferences and enjoy it as a main or side dish. Serve it up for lunch, dinner, or as part of your meal prep for the week. Enjoy the wholesome goodness of this casserole and feel good knowing you’re nourishing your body with the best plant-based ingredients!