Low Sodium Hearty Vegetable Casserole
Indulge in the comfort of a *Low Sodium Hearty Vegetable Casserole*, a wholesome and flavorful dish that brings together an abundance of vegetables, aromatic herbs, and satisfying brown rice. Perfect for anyone watching their sodium intake, this casserole uses low-sodium vegetable broth and cheese without sacrificing taste. Fresh ingredients like zucchini, carrots, broccoli, and cherry tomatoes are sautéed and baked to perfection, creating a cozy, nutrient-packed meal. Topped with a generous sprinkle of cheddar cheese and aromatic parsley, this casserole is baked until golden and bubbly, making it a hearty and delicious option for a family dinner or a meal-prep solution. Ready in just over an hour, this dish combines healthy eating with robust flavor, all while being low in sodium—ideal for heart-healthy diets and vegetable lovers alike!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 2 medium zucchini, diced
- 2 medium carrots, sliced
- 1 large red bell pepper, chopped
- 2 cups broccoli, florets
- 2 cups low sodium vegetable broth
- 3 cups cooked brown rice
- 1 cup cherry tomatoes, halved
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh rosemary, chopped
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 cup low sodium cheddar cheese, shredded
Instructions
Preheat the oven to 375°F (190°C).
In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, sauté for 5 minutes until the onions are translucent.
Add zucchini, carrots, and red bell pepper to the skillet. Sauté for an additional 5 minutes until vegetables begin to soften.
Add broccoli florets to the skillet and stir for another 2-3 minutes.
Pour in the low sodium vegetable broth and bring to a simmer. Cook for 10 minutes until the vegetables are tender.
In a large casserole dish, combine the cooked brown rice, vegetable mixture, cherry tomatoes, thyme, rosemary, and black pepper. Mix thoroughly.
Top the mixture with chopped parsley and the shredded low sodium cheddar cheese.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 10 minutes, or until the top is golden and bubbly.
Allow the casserole to cool for a few minutes before serving. Enjoy your hearty and flavorful low sodium dish.
Nutrition Facts
Calories |
294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 311 mg | 14% | |
| Total Carbohydrate | 39.1 g | 14% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 7.1 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 728 mg | 15% | |
*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.
