Low Fat Vegetable and Pasta Casserole
Indulge in the hearty yet wholesome flavors of this Low Fat Vegetable and Pasta Casserole—an irresistible baked dish that packs a nutritious punch without compromising on comfort. This recipe combines fiber-rich whole wheat pasta with a vibrant medley of zucchini, bell peppers, mushrooms, and onions, all simmered in a savory tomato and herb sauce. Low-fat ricotta and part-skim mozzarella add creamy, melty goodness while keeping it lighter on calories. Perfectly seasoned with garlic, oregano, and basil, this oven-baked casserole is ready in under an hour, making it an ideal weeknight dinner for the whole family. Serve it hot and garnish with fresh parsley for a burst of color and a touch of freshness!
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Recipe Information
Ingredients
- 250 grams whole wheat pasta
- 1 medium zucchini
- 2 medium bell peppers (red, yellow, or green)
- 150 grams mushrooms
- 1 medium onion
- 3 large garlic cloves
- 400 grams crushed tomatoes (no added salt)
- 120 grams low-fat ricotta cheese
- 100 grams shredded part-skim mozzarella cheese
- 120 milliliters vegetable broth
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 190°C (375°F). Grease a medium casserole dish lightly with olive oil or cooking spray.
Cook the whole wheat pasta in a large pot of salted boiling water until al dente, according to package instructions. Drain and set aside.
While the pasta is cooking, dice the zucchini, bell peppers, mushrooms, and onion into bite-sized pieces. Mince the garlic cloves.
Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 3-4 minutes until translucent. Stir in the garlic and cook for another minute until fragrant.
Add the zucchini, bell peppers, and mushrooms to the skillet. Sauté for 5-7 minutes until the vegetables soften and their natural juices are released.
Stir in the crushed tomatoes, vegetable broth, dried oregano, dried basil, salt, and black pepper. Simmer for 5 minutes for the flavors to meld.
Remove the skillet from heat and stir in the cooked pasta, ensuring it is evenly coated with the sauce and vegetables.
Spoon half of the pasta and vegetable mixture into the prepared casserole dish. Dot half of the ricotta cheese across the surface. Layer the remaining pasta mixture, followed by the rest of the ricotta.
Sprinkle the shredded part-skim mozzarella cheese evenly over the top.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbling and the cheese is melted and lightly golden.
Let the casserole rest for 5 minutes before serving. Garnish with fresh parsley, if desired.
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 528 mg | 23% | |
| Total Carbohydrate | 37.5 g | 14% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 10.6 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 324 mg | 25% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 854 mg | 18% | |
*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.
