Low Sodium Hearty Vegetable Casserole

Bursting with vibrant flavors and wholesome ingredients, this Low Sodium Hearty Vegetable Casserole delivers comfort and nutrition in every bite. Packed with tender zucchini, sweet carrots, red bell peppers, and broccoli, all simmered in aromatic low sodium vegetable broth, this recipe is a feast for both the eyes and palate. Earthy herbs like fresh thyme and rosemary elevate the dish, while fluffy brown rice and a golden layer of melted low sodium cheddar cheese make it satisfying enough to serve as a main course. Perfect for those watching their sodium intake, this one-pan wonder is ideal for family dinners or meal prepping. Easy to assemble and brimming with antioxidants, fiber, and flavor, this casserole is a healthy, heartwarming addition to any table.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 2 medium zucchini, diced
• 2 medium carrots, sliced
• 1 large red bell pepper, chopped
• 2 cups broccoli, florets
• 2 cups low sodium vegetable broth
• 3 cups cooked brown rice
• 1 cup cherry tomatoes, halved
• 1 teaspoon fresh thyme leaves
• 1 teaspoon fresh rosemary, chopped
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 cup low sodium cheddar cheese, shredded

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, sauté for 5 minutes until the onions are translucent.

Step 3

Add zucchini, carrots, and red bell pepper to the skillet. Sauté for an additional 5 minutes until vegetables begin to soften.

Step 4

Add broccoli florets to the skillet and stir for another 2-3 minutes.

Step 5

Pour in the low sodium vegetable broth and bring to a simmer. Cook for 10 minutes until the vegetables are tender.

Step 6

In a large casserole dish, combine the cooked brown rice, vegetable mixture, cherry tomatoes, thyme, rosemary, and black pepper. Mix thoroughly.

Step 7

Top the mixture with chopped parsley and the shredded low sodium cheddar cheese.

Step 8

Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes.

Step 9

Remove the foil and bake for an additional 10 minutes, or until the top is golden and bubbly.

Step 10

Allow the casserole to cool for a few minutes before serving. Enjoy your hearty and flavorful low sodium dish.

Nutrition Facts

Serving size	(2365.0g)

Amount per serving	% Daily Value*
Calories	1762.0

Total Fat 72.8g	0%
Saturated Fat 30.5g	0%
Polyunsaturated Fat 4.8g
Cholesterol 120mg	0%
Sodium 1858.2mg	0%
Total Carbohydrate 226.7g	0%
Dietary Fiber 29.7g	0%
Total Sugars 36.7g
Protein 62.3g	0%

Vitamin D 24IU	0%
Calcium 1127.7mg	0%
Iron 10.5mg	0%
Potassium 4007.1mg	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: 36.2%

Protein: 13.8%

Carbs: 50.1%