LENTIL AND VEGGIE CASSEROLE
This Lentil and Veggie Casserole is a delicious, plant-based meal with nutrition and flavour. This casserole is satisfying and wholesome with hearty lentils, vibrant vegetables like carrots, zucchini, onions, and a hint of garlic. A sprinkle of shredded cheese adds a creaminess, bringing all the ingredients together in a comforting dish perfect for any meal. It’s ideal for those looking to increase their fibre and protein intake while keeping things light. This casserole is a great meal prep option, as it can be easily stored and reheated.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Weeknight Meal, Casual Gathering
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegetarian, High Fibre, Healthy, Gluten-Free
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS OF LENTIL AND VEGGIE CASSEROLE
- 50g lentils, cooked
- 1/4 carrot, diced
- 1/4 onion, diced
- 1/4 zucchini, diced
- 1 clove garlic, minced
- 1 tbsp shredded cheese
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 180
- Protein: 9g
- Fat: 4g
- Carbohydrates: 25g
- Fibre: 7g
- Sodium: 180mg
- Sugars: 3g
PREPARATION OF LENTIL AND VEGGIE CASSEROLE
- Prepare Vegetables. Preheat oven to 180°C (350°F). Lightly sauté in a skillet with a few drops of olive oil, grated carrot, onion, and zucchini until tender. Stir in minced garlic and cook one more minute until fragrant.
- Combine Ingredients: Mix the cooked lentils with the sautéed veggies in a bowl. Add salt and pepper, mix, and spread all the flavours equally.
- Assemble Casserole: Grease a small baking dish lightly and fill it with the mixture of lentils spread over it, then top with shredded cheese, adding yet another layer of creamy flavour.
- Bake: Place the casserole dish in the oven and bake for 15-20 minutes, or until the top is lightly browned and the cheese has melted.
- Serve: Let it cool for a few minutes and serve hot, garnished with fresh herbs or other vegetables if desired.
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS
- Dice the vegetables to ensure uniform portions for even cooking.
- The red or green lentils will deliver other textures and flavours to the casserole.
- This step enables you to add a spoonful of Greek yoghurt or sour cream to make baking with lentils a creamy feel.
VARIATIONS
- For variation, replace lentils with chickpeas or black beans.
- Suggested Additions More vegetables Add some more nutrients: bell peppers, mushrooms, spinach.
- For extra crunch, top with breadcrumbs; for a dairy-free alternative, top with vegan cheese.
PREPPING AND STORAGE
- Fridge: Store leftover food in an airtight container for up to 3 days in the fridge. Microwave or oven at own discretion.
- Freezing: Assemble and freeze tightly wrapped for up to 2 months. Thaw overnight in the refrigerator before baking according to package directions.