Heart-Healthy Hearty Vegetable Casserole
Satisfy your cravings while nourishing your body with this Heart-Healthy Hearty Vegetable Casserole, a wholesome and flavorful dish that’s perfect for any occasion. Packed with vibrant veggies like zucchini, spinach, and red bell pepper, this recipe highlights nutrient-rich ingredients complemented by protein-packed quinoa and fragrant herbs such as basil and oregano. With a touch of low-fat mozzarella for added creaminess, every bite delivers comfort without compromising health. This casserole boasts low sodium and heart-healthy choices, making it ideal for a balanced diet. Ready in a little over an hour and serving 6, it’s a great dinner option for families or meal prep enthusiasts. Keywords: heart-healthy casserole, vegetable casserole recipe, quinoa casserole, healthy comfort food.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, chopped
- 2 medium zucchini, sliced
- 5 cups baby spinach
- 14 ounces no-salt-added diced tomatoes, with juice
- 1 cup low-sodium vegetable broth
- 2 cups cooked quinoa
- 1 cup fresh basil, chopped
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 1 cup low-fat shredded mozzarella cheese
Instructions
Preheat your oven to 375°F (190°C).
In a large skillet, heat olive oil over medium heat. Add diced onion and sauté for about 5 minutes until translucent.
Add minced garlic and cook for an additional 1 minute until fragrant.
Stir in the chopped red bell pepper and sliced zucchini. Cook for about 5 minutes until they start to soften.
Add the baby spinach to the skillet and cook, stirring frequently, until wilted, about 3 minutes.
Pour in the no-salt-added diced tomatoes with their juice and the vegetable broth. Bring the mixture to a simmer.
Reduce heat to low and stir in the cooked quinoa, chopped basil, dried oregano, and black pepper. Mix until well combined.
Transfer the vegetable and quinoa mixture to a 9x13-inch casserole dish, spreading it out evenly.
Sprinkle the shredded mozzarella cheese evenly over the top of the casserole.
Place the casserole in the preheated oven and bake for about 25 minutes, or until the top is golden and the casserole is heated through.
Allow the casserole to rest for 5 minutes before serving. Serve warm and enjoy this heart-healthy, hearty meal.
Nutrition Facts
Calories |
1649 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.3 g | 98% | |
| Saturated Fat | 31.2 g | 156% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 128 mg | 43% | |
| Sodium | 1903 mg | 83% | |
| Total Carbohydrate | 152.6 g | 55% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 43.2 g | ||
| Protein | 104.4 g | 209% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2876 mg | 221% | |
| Iron | 26.3 mg | 146% | |
| Potassium | 3863 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
