Soya Tomato Cheese Casserole
Dive into comforting layers of savory flavors with this Soya Tomato Cheese Casserole, a perfect protein-packed vegetarian delight. Tender soya chunks are simmered in a robust tomato sauce infused with aromatic garlic, oregano, and basil, then baked with a generous blanket of melting mozzarella and nutty Parmesan cheese. A crunchy breadcrumb topping adds texture, making every bite irresistibly hearty. Ready in under an hour, this easy casserole is ideal for weeknight dinners or cozy gatherings. Serve it warm with a side of crusty bread or a fresh green salad to complete this deliciously satisfying meal. Keywords: soya casserole recipe, vegetarian casserole, tomato cheese casserole, protein-rich dinner ideas.
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Recipe Information
Ingredients
- 2 cups soya chunks
- 4 cups hot water
- 1 teaspoon salt
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 4 units garlic cloves, minced
- 1.5 cups tomato puree
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 1.5 cups mozzarella cheese, shredded
- 0.5 cups parmesan cheese, grated
- 2 tablespoons fresh parsley, chopped (optional)
- 0.25 cups bread crumbs (optional for topping)
Instructions
In a large bowl, soak the soya chunks in 4 cups of hot water with 1 teaspoon salt for 10 minutes to rehydrate them. Once softened, drain and squeeze out the excess water.
Preheat your oven to 375°F (190°C).
Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic to the skillet and sauté for another minute until fragrant.
Stir in the tomato puree, oregano, basil, paprika, black pepper, and a pinch of salt. Cook the sauce for 5-7 minutes, stirring occasionally, until it thickens slightly.
Add the rehydrated soya chunks to the skillet and mix well to coat them in the tomato sauce. Simmer for 3-4 minutes to combine the flavors.
Lightly grease a casserole dish with olive oil or cooking spray. Spread the soya and tomato mixture evenly in the dish.
Sprinkle the shredded mozzarella cheese evenly over the soya mixture, followed by the grated Parmesan cheese.
If desired, sprinkle breadcrumbs on top for an additional crunchy texture.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and golden brown on top.
Remove the casserole from the oven and let it rest for 5 minutes before serving.
Garnish with fresh chopped parsley, if desired, and serve warm.
Nutrition Facts
Calories |
1650 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.9 g | 101% | |
| Saturated Fat | 33.9 g | 169% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 4385 mg | 191% | |
| Total Carbohydrate | 91.2 g | 33% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 25.9 g | ||
| Protein | 141.4 g | 283% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2170 mg | 167% | |
| Iron | 36.5 mg | 203% | |
| Potassium | 3354 mg | 71% | |
*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.
