Low Fat Hearty Vegetable Casserole

Packed with vibrant, wholesome ingredients, this Low Fat Hearty Vegetable Casserole is the perfect comfort food for health-conscious eaters. Featuring a bounty of fresh vegetables like zucchini, carrots, and bell peppers, this dish is simmered in a savory blend of diced tomatoes, low-sodium vegetable broth, and fragrant Italian herbs. A crispy topping of whole wheat breadcrumbs and Parmesan cheese adds a delightful crunch, while baby spinach and peas deliver a pop of color and nutrition. Ready in just an hour, this easy-to-make casserole is baked to golden perfection and serves as a satisfying vegetarian main course or a flavorful side dish. Low in fat yet full of rich, hearty flavors, it’s an excellent choice for meal prep, family dinners, or holiday gatherings.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 large onion
• 3 large garlic cloves
• 3 medium carrots
• 2 medium celery stalks
• 2 medium zucchini
• 1 large red bell pepper
• 8 ounces mushrooms
• 14 ounces canned diced tomatoes
• 1 cup low sodium vegetable broth
• 1 teaspoon dried Italian herbs
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 1 cup frozen peas
• 2 cups baby spinach
• 0.5 cup whole wheat breadcrumbs
• 0.25 cup Parmesan cheese, grated

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Peel and dice the onion and garlic. Peel and slice the carrots. Dice the celery, zucchini, and red bell pepper.

Step 3

Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and garlic, and sauté for about 3 minutes until softened.

Step 4

Add the carrots, celery, zucchini, red bell pepper, and mushrooms to the skillet. Sauté for another 5-7 minutes until the vegetables begin to soften.

Step 5

Stir in the canned diced tomatoes, vegetable broth, dried Italian herbs, black pepper, and salt. Bring the mixture to a simmer and cook for 10 minutes, stirring occasionally.

Step 6

Add the frozen peas and baby spinach to the skillet. Stir until the spinach is wilted.

Step 7

Transfer the vegetable mixture into a casserole dish.

Step 8

In a small bowl, mix together the whole wheat breadcrumbs and grated Parmesan cheese. Sprinkle evenly over the top of the casserole.

Step 9

Place the casserole dish in the preheated oven and bake for 20 minutes, or until the topping is golden brown.

Step 10

Remove the casserole from the oven and let it cool for a few minutes before serving.

Nutrition Facts

Serving size	(2218.8g)

Amount per serving	% Daily Value*
Calories	1311.6

Total Fat 47.6g	0%
Saturated Fat 11.6g	0%
Polyunsaturated Fat 9.0g
Cholesterol 27.9mg	0%
Sodium 6318.8mg	0%
Total Carbohydrate 179.1g	0%
Dietary Fiber 42.5g	0%
Total Sugars 81.9g
Protein 50.2g	0%

Vitamin D 0IU	0%
Calcium 744.2mg	0%
Iron 14.4mg	0%
Potassium 4967.0mg	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: 31.8%

Protein: 14.9%

Carbs: 53.2%