Vegetable Casserole

Winter is the season when most of us desire hearty meals to keep our bodies warm and cozy. In this article, you can find tips for preparing a healthy, plant-based whole food dinner that will keep you full and happy, and help you improve your overall health. Plant-based foods such as beans, lentils, quinoa, brown rice, potatoes and root and leafy vegetables are rich in fibre, antioxidants, minerals and vitamins that help our body function properly and protect us from disease. Try this vegetable casserole recipe today!

Servings: 6

Preparation: 20 minutes + 15 minutes soaking time

Cooking: 60 minutes

Ingredients:

1 medium onion, roughly chopped
2 cups pumpkin, cut into cubes
3 large potatoes, cut into cubes
3 cups butter beans
3 large carrots, chopped
3 cups kale, finely chopped
3 cloves garlic, finely chopped
1 can diced tomatoes
1 tbs organic apple cider vinegar
½ tsp Himalayan salt
1 tsp homemade dry seasoning
½ tsp black pepper
½ tsp chilli flakes
1 tbs extra virgin olive oil
3 cups filtered water
¼ cups fresh parsley leaf, finely chopped
½ cup grated cheese

Preparation

Step 1

Soak the vegetables in a baking soda solution, rinse, dry and chop.

Step 2

Heat the olive oil in a large saucepan over medium heat. Add onion and carrot and cook for 5 minutes, stirring occasionally

Step 3

Add potatoes, pumpkin, beans, kale, salt, pepper, chilli, vinegar, water and seasoning, bring to a boil and cook for another 10 minutes.

Step 4

Preheat the oven to 180 °C.

Step 5

Add grated cheese. Cover the dish and transfer it to the oven to bake covered for 30 minutes. Alternatively, you can transfer the vegetables to a baking dish and cover it with aluminium foil.

Step 6

Remove the lid or foil, and bake for another 10 minutes, until golden brown.

Step 7

Remove from the oven and leave to cool for 10 minutes.

Step 8

Divide into plates and garnish with parsley. Serve with grilled Turkish bread or tofu and a seasonal salad.

*Store leftovers in an air-tight container in the refrigerator for up to 5 days.

**Alternatively, you can place leftovers in an airtight container and freeze for up to 2 months.

Tips

Choose to buy your fruit and vegetables at a local farm or in a local grocery store, because they are usually fresher than those offered by supermarkets.
Try to buy seasonal fruits and vegetables, because they are usually tastier and provide more benefits to your body;
If you have free space, grow cherry tomatoes and chillies yourself, because they taste best when grown in your garden or on the balcony;
Wash and chop the vegetables in advance and keep them in the refrigerator for a couple of days until you use them;
Be present while eating and enjoy your meal.

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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.

Vegetable Casserole | Healthy Winter Dinner