Heart-Healthy Hearty Vegetable Casserole

Wholesome, delicious, and bursting with vibrant flavors, this Heart-Healthy Hearty Vegetable Casserole is the perfect comfort food that nourishes both body and soul. Packed with nutrient-dense ingredients like zucchini, baby spinach, and protein-rich quinoa, this one-dish wonder is low in sodium, yet high in flavor thanks to aromatic garlic, fresh basil, and a hint of dried oregano. A layer of low-fat mozzarella cheese adds a satisfying, golden finish without compromising its healthy appeal. Ready in just over an hour and serving six, this veggie-packed casserole is ideal for weeknight dinners or meal prep, offering a heart-smart twist on classic comfort food. Enjoy this warm, cheesy, and satisfying dish that’s as good for you as it is delicious!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 medium red bell pepper, chopped
• 2 medium zucchini, sliced
• 5 cups baby spinach
• 14 ounces no-salt-added diced tomatoes, with juice
• 1 cup low-sodium vegetable broth
• 2 cups cooked quinoa
• 1 cup fresh basil, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 1 cup low-fat shredded mozzarella cheese

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large skillet, heat olive oil over medium heat. Add diced onion and sauté for about 5 minutes until translucent.

Step 3

Add minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Stir in the chopped red bell pepper and sliced zucchini. Cook for about 5 minutes until they start to soften.

Step 5

Add the baby spinach to the skillet and cook, stirring frequently, until wilted, about 3 minutes.

Step 6

Pour in the no-salt-added diced tomatoes with their juice and the vegetable broth. Bring the mixture to a simmer.

Step 7

Reduce heat to low and stir in the cooked quinoa, chopped basil, dried oregano, and black pepper. Mix until well combined.

Step 8

Transfer the vegetable and quinoa mixture to a 9x13-inch casserole dish, spreading it out evenly.

Step 9

Sprinkle the shredded mozzarella cheese evenly over the top of the casserole.

Step 10

Place the casserole in the preheated oven and bake for about 25 minutes, or until the top is golden and the casserole is heated through.

Step 11

Allow the casserole to rest for 5 minutes before serving. Serve warm and enjoy this heart-healthy, hearty meal.

Nutrition Facts

Serving size	(2323.0g)

Amount per serving	% Daily Value*
Calories	1649.1

Total Fat 76.3g	0%
Saturated Fat 31.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 128.2mg	0%
Sodium 1902.8mg	0%
Total Carbohydrate 152.6g	0%
Dietary Fiber 33.2g	0%
Total Sugars 43.2g
Protein 104.4g	0%

Vitamin D 0IU	0%
Calcium 2876.0mg	0%
Iron 26.3mg	0%
Potassium 3862.8mg	0%

*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.

Source of Calories

Fat: 40.0%

Protein: 24.4%

Carbs: 35.6%