Low Fat Hearty Vegetable Casserole
Delightfully wholesome and packed with vibrant flavors, this Low Fat Hearty Vegetable Casserole is a nutritious comfort food perfect for any occasion. Crafted with an array of fresh, colorful vegetables like zucchini, red bell peppers, and mushrooms, and enhanced with the earthy goodness of Italian herbs, this dish is as satisfying as it is nourishing. Simmered in a light tomato and vegetable broth, it’s topped with a crunchy whole wheat breadcrumb and Parmesan layer, adding just the right amount of texture and savory appeal. Ready in just an hour, this casserole is low in fat yet loaded with fiber and nutrients, making it an ideal choice for health-conscious eaters. Serve it as a hearty main or alongside your favorite protein for a wholesome, crowd-pleasing meal! Perfect for anyone seeking a flavorful and easy-to-make low-fat vegetarian dinner recipe.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large onion
- 3 large garlic cloves
- 3 medium carrots
- 2 medium celery stalks
- 2 medium zucchini
- 1 large red bell pepper
- 8 ounces mushrooms
- 14 ounces canned diced tomatoes
- 1 cup low sodium vegetable broth
- 1 teaspoon dried Italian herbs
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 cup frozen peas
- 2 cups baby spinach
- 0.5 cup whole wheat breadcrumbs
- 0.25 cup Parmesan cheese, grated
Instructions
Preheat the oven to 375°F (190°C).
Peel and dice the onion and garlic. Peel and slice the carrots. Dice the celery, zucchini, and red bell pepper.
Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and garlic, and sauté for about 3 minutes until softened.
Add the carrots, celery, zucchini, red bell pepper, and mushrooms to the skillet. Sauté for another 5-7 minutes until the vegetables begin to soften.
Stir in the canned diced tomatoes, vegetable broth, dried Italian herbs, black pepper, and salt. Bring the mixture to a simmer and cook for 10 minutes, stirring occasionally.
Add the frozen peas and baby spinach to the skillet. Stir until the spinach is wilted.
Transfer the vegetable mixture into a casserole dish.
In a small bowl, mix together the whole wheat breadcrumbs and grated Parmesan cheese. Sprinkle evenly over the top of the casserole.
Place the casserole dish in the preheated oven and bake for 20 minutes, or until the topping is golden brown.
Remove the casserole from the oven and let it cool for a few minutes before serving.
Nutrition Facts
Calories |
1312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 6319 mg | 275% | |
| Total Carbohydrate | 179.1 g | 65% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 81.9 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 744 mg | 57% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 4967 mg | 106% | |
*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.
