Soya Tomato Cheese Casserole

Dive into comforting layers of savory flavors with this Soya Tomato Cheese Casserole, a perfect protein-packed vegetarian delight. Tender soya chunks are simmered in a robust tomato sauce infused with aromatic garlic, oregano, and basil, then baked with a generous blanket of melting mozzarella and nutty Parmesan cheese. A crunchy breadcrumb topping adds texture, making every bite irresistibly hearty. Ready in under an hour, this easy casserole is ideal for weeknight dinners or cozy gatherings. Serve it warm with a side of crusty bread or a fresh green salad to complete this deliciously satisfying meal. Keywords: soya casserole recipe, vegetarian casserole, tomato cheese casserole, protein-rich dinner ideas.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 cups soya chunks
• 4 cups hot water
• 1 teaspoon salt
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 4 units garlic cloves, minced
• 1.5 cups tomato puree
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 1.5 cups mozzarella cheese, shredded
• 0.5 cups parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped (optional)
• 0.25 cups bread crumbs (optional for topping)

Directions

Step 1

In a large bowl, soak the soya chunks in 4 cups of hot water with 1 teaspoon salt for 10 minutes to rehydrate them. Once softened, drain and squeeze out the excess water.

Step 2

Preheat your oven to 375°F (190°C).

Step 3

Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic to the skillet and sauté for another minute until fragrant.

Step 5

Stir in the tomato puree, oregano, basil, paprika, black pepper, and a pinch of salt. Cook the sauce for 5-7 minutes, stirring occasionally, until it thickens slightly.

Step 6

Add the rehydrated soya chunks to the skillet and mix well to coat them in the tomato sauce. Simmer for 3-4 minutes to combine the flavors.

Step 7

Lightly grease a casserole dish with olive oil or cooking spray. Spread the soya and tomato mixture evenly in the dish.

Step 8

Sprinkle the shredded mozzarella cheese evenly over the soya mixture, followed by the grated Parmesan cheese.

Step 9

If desired, sprinkle breadcrumbs on top for an additional crunchy texture.

Step 10

Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and golden brown on top.

Step 11

Remove the casserole from the oven and let it rest for 5 minutes before serving.

Step 12

Garnish with fresh chopped parsley, if desired, and serve warm.

Nutrition Facts

Serving size	(1507.7g)

Amount per serving	% Daily Value*
Calories	1649.9

Total Fat 78.9g	0%
Saturated Fat 33.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 172mg	0%
Sodium 4385.4mg	0%
Total Carbohydrate 91.2g	0%
Dietary Fiber 25.7g	0%
Total Sugars 25.9g
Protein 141.4g	0%

Vitamin D 0IU	0%
Calcium 2169.9mg	0%
Iron 36.5mg	0%
Potassium 3353.5mg	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: 43.3%

Protein: 34.5%

Carbs: 22.2%