This hearty cheesy vegetable casserole represents the perfect fusion of nutrition and comfort food. Originally developed as a Mediterranean-inspired dish, this casserole celebrates the natural flavors of seasonal vegetables enhanced by herbs and a golden cheese topping. Perfect for family dinners or meal prep, this no-fry dish offers a healthier alternative to traditional casseroles while maintaining all the satisfaction of a properly home-cooked meal.
Ingredients
Vegetables
- Zucchini: 2 medium (approximately 400g / 14 oz)
- Carrots: 2 medium (approximately 200g / 7 oz)
- Bell pepper: 1 large (approximately 200g / 7 oz)
- Sweet potato: 1 large (approximately 300g / 10.5 oz)
- Tomatoes: 2 medium (approximately 300g / 10.5 oz)
- Garlic: 2 cloves (approximately 6g / 0.2 oz)
Dairy and Seasonings
- Cooking cream or Greek yogurt: 100ml / 3.4 fl oz
- Grated cheese (Mozzarella or mixed): 150g / 5.3 oz
- Olive oil: 2 tablespoons / 30ml
- Dried oregano: 1 teaspoon / 5g
- Paprika: 1 teaspoon / 5g
- Salt and black pepper to taste
Detailed Instructions
1. Initial Preparation
Preheat your oven to 200°C (390°F). Position the rack in the middle of the oven to ensure even heat distribution. Lightly grease a 9×13 inch (23×33 cm) baking dish with olive oil or cooking spray.
2. Vegetable Preparation
Cut the zucchini into uniform 1/4-inch (6mm) rounds. Slice the carrots diagonally into thin medallions. Cut the bell pepper into 1-inch (2.5cm) chunks. Peel and dice the sweet potato into 1/2-inch (1.2cm) cubes to ensure proper cooking. Dice or grate the tomatoes, and finely mince the garlic.
3. Seasoning and Assembly
In a large mixing bowl, combine the zucchini, carrots, bell pepper, and sweet potato. Drizzle with olive oil, then sprinkle with oregano, paprika, salt, and black pepper. Toss thoroughly to ensure even coating of all vegetables. Transfer this mixture to the prepared baking dish, arranging in an even layer.
4. Layering
Distribute the prepared tomatoes evenly over the vegetable mixture. Sprinkle the minced garlic across the surface. Pour the cooking cream or Greek yogurt over the vegetables in a steady stream, using a spatula to spread it evenly. Finally, distribute the grated cheese uniformly over the top.
5. Baking Process
Place the casserole in the preheated oven and bake for 35-40 minutes. The casserole is ready when the vegetables are tender when pierced with a fork, and the cheese has melted and developed a golden-brown crust.
Nutritional Information
Per serving (serves 6):
- Calories: 280
- Protein: 12g
- Carbohydrates: 25g
- Fiber: 4g
- Fat: 16g
- Sodium: 350mg
Timing:
- Preparation: 20 minutes
- Cooking: 35-40 minutes
- Total Time: 55-60 minutes
Professional Cooking Tips
- Cut vegetables in consistent sizes to ensure even cooking throughout the casserole.
- If using Greek yogurt instead of cooking cream, choose full-fat variety for better texture and less separation during baking.
- For the best cheese crust, avoid stirring the cheese into the vegetables – let it form a distinct top layer.
- Allow the casserole to rest for 10-15 minutes after baking to help the layers set properly.
Variations and Substitutions
- Vegetable Options: Substitute or add eggplant, cauliflower, or Brussels sprouts
- Cheese Variations: Try Gruyère, Cheddar, or a Mediterranean cheese blend
- Dairy-Free Version: Use coconut cream and dairy-free cheese alternatives
- Additional Flavors: Add fresh herbs like thyme or rosemary, or include a layer of caramelized onions
Common FAQs
Q: Can I prepare this casserole in advance?
A: Yes, assemble up to 24 hours ahead, cover, and refrigerate. Add an extra 5-10 minutes to baking time when cooking from cold.
Q: Why is my casserole watery?
A: Excess moisture can come from the vegetables. Try salting and draining the zucchini for 20 minutes before assembly.
Q: Can I freeze this casserole?
A: Yes, though texture may change slightly. Freeze for up to 3 months and thaw overnight in the refrigerator before reheating.
Q: How do I know when the vegetables are properly cooked?
A: Insert a knife into the sweet potato pieces – they should be tender but not mushy.
Storage and Make-Ahead Tips
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat individual portions in the microwave for 2-3 minutes or until heated through.
- For best results when reheating whole portions, cover with foil and warm in a 350°F (175°C) oven for 15-20 minutes.
- To make ahead, prepare all vegetables and store separately in airtight containers for up to 2 days before assembling and baking.
