Veg Casserole.
- Rachel-Jayne's Allotment
- Jan 10
- 3 min read
Delicious Veg Casserole Recipe: A Hearty and Healthy Meal Option
Are you craving a fulfilling yet healthy meal? Look no further than this Veg Casserole! Packed with an array of vibrant vegetables and nourishing lentils, this dish is both satisfying and easy to prepare. Whether you’re enjoying a cozy night in or feeding a crowd, this casserole will not disappoint. Let’s discover how you can create this delightful dish that’s sure to please everyone at the table!
Ingredients for Veg Casserole
To prepare this delicious veg casserole, gather the following ingredients:
1 tbsp olive oil or rapeseed oil
1 onion, finely chopped
3 garlic cloves, sliced
1 tsp smoked paprika
½ tsp ground cumin
1 tbsp dried thyme
3 medium carrots (about 200g), sliced
2 medium celery sticks (about 120g), finely sliced
1 red pepper, chopped
1 yellow pepper, chopped
2 x 400g cans of tomatoes, or peeled cherry tomatoes
1 vegetable stock cube, made up to 250ml
2 courgettes (about 300g), sliced thickly
2 sprigs fresh thyme
250g tinned green lentils
This combination creates a hearty meal brimming with flavor and nutrition—perfect for a family dinner or a comforting solo meal.
Method of Preparation
Step 1: Sauté the Aromatics
Begin by heating the olive or rapeseed oil in a large, heavy-based pan over medium heat. Once hot, reduce the heat slightly and add finely chopped onions. Cook gently for about 5-10 minutes, stirring occasionally, until they’re softened and fragrant.
Patience is key here; the onions form the flavorful base of the casserole.
Step 2: Add the Garlic and Spices
Next, stir in the sliced garlic along with the smoked paprika, ground cumin, and dried thyme. After this, add the sliced carrots, finely sliced celery, and chopped red and yellow peppers. Sauté this mixture for an additional 5 minutes to allow the spices to combine fully with the vegetables.
The delectable scent of the spices will fill your kitchen, making everyone eager for dinner.
Step 3: Combine with Tomatoes and Stock
Now, introduce the canned tomatoes along with the prepared vegetable stock. Add the thickly sliced courgettes and the sprigs of fresh thyme. Mix well and cover the pan, letting it simmer for 20-25 minutes over low heat.
This process softens the vegetables and allows the flavors to come together. The result is a rich, hearty sauce that will coat your casserole beautifully.
Step 4: Incorporate the Lentils
After 20-25 minutes, remove the thyme sprigs from the pan and discard them. Gently stir in the cooked green lentils, returning the mixture to a gentle simmer for another 5 minutes. This addition boosts the protein content and enhances the dish's filling nature.
By incorporating lentils, you create a dish that is not only delicious but also exceptionally nutritious. Lentils are packed with protein, with 1 cup providing about 18 grams, making this casserole a substantial meal.
Serving Suggestions
Now that your Veg Casserole is ready, consider these side dishes to round out your meal:
Wild basmati rice
Creamy mashed potatoes
Fluffy quinoa
These combinations enhance the casserole's flavors and ensure a satisfying meal that is balanced and nutritious.
Nutritional Benefits
This Veg Casserole not only delights your taste buds but is also packed with nutritional benefits. Here’s what makes it a fantastic meal option:
Vegan-Friendly: This plant-based dish is perfect for anyone looking to enjoy nutritious meals without animal products.
High in Fiber: With 8 grams of fiber per serving from vegetables and lentils, this casserole supports digestive health effectively.
Rich in Vitamins: The colorful assortment of vegetables delivers crucial vitamins and minerals. For example, bell peppers are high in vitamin C, which plays a key role in immune health.
Low in Fat: With just a tablespoon of oil, this dish is heart-healthy, making it a smart choice for those mindful of their fat intake.
Enjoy Your Hearty Meal
This Veg Casserole is an easy, flexible dish that suits all tastes and dietary needs. Its nourishing ingredients and straightforward preparation make it a stellar choice for busy weeknights or when hosting family and friends.
Why not try out this recipe? Gather your ingredients, follow the steps, and savor the warmth and comfort this dish brings. Enjoy and happy cooking!
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