Cooking a healthy vegetarian casserole is fast, simple and inexpensive. Casseroles are great meals to serve on cold, wet winter nights for the whole family to enjoy. A casserole can be served as a meal in itself with additional trimmings like bread and butter or homemade biscuits or to accompany homemade dumplings. Here is an easy recipe for a healthy vegetarian casserole.
Things You'll Need
- Homemade vegetable stock
- Olive oil
- Soya tofu
- Tomato paste
- Corn starch
- Chopped garlic
- Diced onions
- Casserole pot
Select fresh, organically grown vegetables. Buy the vegetables from your local farmers market or whole food market. Choose a wide selection of different vegetables including some exotic varieties like Chinese cabbage or bok choy. Vegetables are low in calories and carbohydrate content and high in minerals and nutrient value, so casseroles can impart many health benefits.
Include soya protein like tofu in with the casserole. Soya tofu is easy to cook and a great source of protein. Cut up the tofu into small pieces. Clean, chop or dice up the vegetables. Remember to wash all of the ingredients before adding to the casserole pot.
Add a couple of spoons of pure olive oil to the casserole pot and heat. Add the chopped garlic and diced onions to the oil and stir to cook the mixture. Next, add the vegetable stock and tomato paste to the pot and allow to boil.
Take the clean, chopped mixed vegetables and add to the pot. Cover the pot with the lid and let the mixture cook for 5 minutes. Vegetables cook very fast, and it's best not to overcook them, otherwise you denature the vitamins and loose all of the nutrients.
Stir the mixture several times to prevent the vegetables from sticking to the bottom of the pot. Add condiments to taste, then several teaspoons of corn starch to the casserole for thickening the mixture to obtain a vegetable-based gravy.
Once the casserole has simmered under low heat for 30 minutes, add the chopped soya tofu to the casserole. Stir the mixture for 5 minutes and add a sprig of parsley or cilantro. The casserole is ready to serve.
Tips & Warnings
- Serve with hot, toasted whole-grain wheat bread and low-fat margarine or butter.
- A hot cup of English tea makes a great accompaniment to the casserole.