Veggie Casserole

Veggie Casserole Recipe with Kidney Beans, Chickpeas, Tomatoes and More

| Servings: 6

Introduction

Veggie Casserole is a delicious and nutritious dish that is perfect for a cozy family dinner or a potluck gathering. Packed with protein and fiber from beans and chickpeas, this casserole is a satisfying and filling meal that is sure to please everyone at the table.

History

The Veggie Casserole recipe has been passed down through generations in many families as a hearty and comforting dish. It is a versatile recipe that can be customized with different vegetables and seasonings to suit individual tastes.

Ingredients

1 can of drained red kidney beans (mid-sized can)
1 can of drained chickpeas (same size)
2 cans of tomatoes (larger sized can, 16 oz / 454 g / 500 ml)
1 green pepper, chopped
1 large onion, diced
1 garlic clove (or to taste)
2 to 3 cups of frozen vegetables (corn used)
0.5 to 1 cup of grated fat-free cheese (optional)
1 serving of cooked couscous or other grain of choice

How to prepare

Combine all ingredients in a large casserole dish, and bake in a 400°F (204°C) oven for 45 minutes.
You may add 0.5 – 1 cup of grated ff cheese during the last ten minutes of cooking, but I don't think it is necessary.
Serve over couscous (or any other grain you prefer). If the dish is too liquid, you can drain the tomatoes, reserve the liquid, and add it gradually until it reaches the desired consistency.

Variations

Add diced tomatoes, spinach, or mushrooms for extra flavor and nutrients.
Use different types of beans or legumes, such as black beans or lentils, for variety.
Experiment with different seasonings and herbs, such as cumin, paprika, or oregano, to customize the flavor of the casserole.

Cooking Tips & Tricks

Make sure to drain the canned beans and chickpeas before adding them to the casserole to prevent excess liquid in the dish.

- Feel free to add your favorite vegetables to the casserole, such as zucchini, carrots, or mushrooms, for added flavor and nutrition.

- For a crispy topping, sprinkle breadcrumbs or crushed crackers over the casserole before baking.

Serving Suggestions

Serve Veggie Casserole over cooked couscous or quinoa for a complete and satisfying meal. Add a side salad or steamed vegetables for added nutrition and flavor.

Cooking Techniques

Baking the casserole in the oven allows the flavors to meld together and creates a delicious and comforting dish. Be sure to cover the casserole dish with foil to prevent the top from burning during baking.

Ingredient Substitutions

Feel free to substitute any vegetables or grains in this recipe to suit your preferences. You can also use different types of beans or legumes for added variety and flavor.

Make Ahead Tips

You can prepare the Veggie Casserole ahead of time and refrigerate it until ready to bake. Simply cover the casserole dish with foil and store it in the refrigerator for up to 24 hours before baking.

Presentation Ideas

Garnish the Veggie Casserole with fresh herbs, such as parsley or cilantro, for a pop of color and flavor. Serve the casserole in individual ramekins or bowls for a stylish presentation.

Pairing Recommendations

Pair Veggie Casserole with a crisp green salad and a glass of white wine for a complete and satisfying meal. You can also serve this dish with crusty bread or garlic toast for a hearty and comforting dinner.

Storage and Reheating Instructions

Store any leftovers of Veggie Casserole in an airtight container in the refrigerator for up to 3 days. Reheat individual portions in the microwave or oven until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Veggie Casserole contains approximately 300-400 calories, depending on the portion size and ingredients used. This dish is a nutritious and balanced meal that is perfect for a healthy diet.

Carbohydrates

The Veggie Casserole is a great source of carbohydrates from the beans, chickpeas, and grains. Carbohydrates provide energy for the body and are essential for overall health and well-being.

Fats

This casserole is low in fat, especially if you choose not to add cheese as a topping. The fats present in this dish come from the beans and chickpeas, which are healthy sources of plant-based fats.

Proteins

Beans and chickpeas are excellent sources of protein, making this casserole a satisfying and filling meal. Protein is essential for muscle growth and repair, as well as overall health and wellness.

Vitamins and minerals

This Veggie Casserole is rich in vitamins and minerals from the variety of vegetables included in the dish. Green peppers are a great source of vitamin C, while onions provide antioxidants and fiber.

Alergens

This recipe may contain allergens such as dairy (if cheese is added) and gluten (if grains containing gluten are used). Be sure to check ingredient labels and choose substitutions if needed for allergies or dietary restrictions.

Summary

Overall, Veggie Casserole is a nutritious and delicious dish that is high in protein, fiber, vitamins, and minerals. It is a well-rounded meal that can be enjoyed by the whole family.

Summary

Veggie Casserole is a delicious and nutritious dish that is perfect for a family dinner or potluck gathering. Packed with protein, fiber, vitamins, and minerals, this casserole is a well-rounded meal that is sure to please everyone at the table. Enjoy this comforting and satisfying dish any time of year!

How did I get this recipe?

I distinctly remember the first time I saw this recipe for veggie casserole. It was a warm summer day and I was visiting my dear friend Joan. Joan was known for her delicious cooking and she had invited me over for lunch. As we sat in her cozy kitchen, chatting and sipping tea, she suddenly got up and disappeared into the pantry. She emerged with a tattered old recipe book in her hands, a smile playing on her lips.

"Have you ever tried my veggie casserole?" she asked, flipping through the pages of the book. "It's a family recipe, passed down from generation to generation. I think you'll love it."

I watched as Joan gathered the ingredients and started preparing the dish. The kitchen was filled with the wonderful aroma of fresh vegetables and herbs. I couldn't wait to taste the finished casserole.

As we sat down to eat, I took my first bite and was instantly hooked. The flavors were incredible – a perfect combination of savory and sweet, with just the right amount of crunch. I begged Joan to share the recipe with me, and she gladly obliged.

From that day on, veggie casserole became a staple in my own kitchen. I made it for family gatherings, potlucks, and even just for myself on lazy Sunday afternoons. Over the years, I tweaked the recipe here and there, adding my own spin on it to make it truly my own.

But the story of this recipe doesn't end there. As I continued to cook and explore new dishes, I discovered that every cook has their own version of veggie casserole. Some added cheese, others threw in a handful of nuts or raisins. Each variation was unique and delicious in its own way.

One day, I was at a farmer's market, browsing through the fresh produce when I struck up a conversation with an elderly lady selling her homemade jams and preserves. She mentioned that she had a special recipe for veggie casserole that had been in her family for generations.

Intrigued, I asked her to share it with me. She smiled, her eyes twinkling with nostalgia as she recounted how her grandmother used to make the dish for family gatherings and special occasions. I could tell that this recipe held a special place in her heart.

As she described the ingredients and the cooking process, I felt a sense of connection with her and with all the other cooks who had passed down their own versions of veggie casserole through the years. It was a dish that brought people together, bridging the gap between generations and cultures.

I went home that day, eager to try out the new recipe. As I cooked, I thought about all the different stories and memories that were woven into this simple dish. It was more than just food – it was a symbol of love, tradition, and community.

When I finally sat down to eat the casserole, I closed my eyes and savored every bite, feeling grateful for all the wonderful people who had shared their recipes with me. This veggie casserole may have originated from Joan's kitchen, but it had traveled far and wide, gathering stories and flavors along the way.

And as I sat there, surrounded by the warmth and comfort of a home-cooked meal, I knew that this recipe would continue to be a cherished part of my culinary journey for years to come.