Vegetable and Bean Casserole
A hearty and comforting baked casserole packed with tender beans, fresh zucchini, and ripe tomatoes. Seasoned with garlic and paprika, this dish is a wholesome and flavorful meal perfect for any night of the week.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Preheat oven and prepare the vegetables
- b.Preheat your oven to 375°F (190°C).
- c.Lightly grease an 8x8 inch baking dish.
- d.Heat olive oil in a large skillet or pot over medium heat.
- 2
Step 2
- a.Sauté the aromatics
- b.Add the chopped onion to the skillet and cook until softened, about 4-5 minutes.
- c.Add the minced garlic and paprika, and cook for another minute until fragrant.
- 3
Step 3
- a.Combine the casserole ingredients
- b.Add the diced zucchini and chopped tomatoes to the skillet. Cook for 3-4 minutes, until the zucchini is slightly tender.
- c.Stir in the rinsed kidney beans, unsalted vegetable broth, dried oregano, black pepper, and salt.
- d.Bring the mixture to a gentle simmer and cook for 2 minutes.
- 4
Step 4
- a.Assemble and bake the casserole
- b.Pour the vegetable and bean mixture into the prepared baking dish.
- c.Sprinkle the whole wheat breadcrumbs evenly over the top.
- d.Bake for 20 minutes, or until the casserole is bubbly and the topping is golden brown.
- 5
Step 5
- a.Rest and serve
- b.Remove the casserole from the oven and let it rest for 5 minutes before serving.
- c.Serve warm as a main dish.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinsing canned beans thoroughly helps to remove even more sodium.
- 2For a bit of spice, add a pinch of red pepper flakes with the garlic.
- 3Feel free to add other vegetables like bell peppers, carrots, or corn.
- 4This casserole can be made ahead. Assemble it, cover, and refrigerate for up to 24 hours before baking.
- 5Store leftovers in an airtight container in the refrigerator for up to 4 days.
Adapt it for your goals.
High protein
Stir in 1 cup of cooked quinoa or crumbled firm tofu along with the beans for a protein boost.
veganVegan
This recipe is already vegan. Ensure your breadcrumbs are dairy-free.
gluten freeGluten free
This recipe is naturally gluten-free. Use certified gluten-free breadcrumbs for the topping.
quickQuick
To save time, use a 14.5 oz can of no-salt-added diced tomatoes instead of fresh tomatoes.
Why this is on our healthy list.
Heart Healthy
This recipe is low in sodium and saturated fat, which supports cardiovascular health and helps manage blood pressure.
Rich in Fiber
Beans and vegetables provide a high amount of dietary fiber, which aids in digestion, promotes gut health, and helps you feel full longer.
Packed with Vitamins
Tomatoes are a great source of Vitamin C and lycopene, while zucchini provides Vitamin A, supporting immune function and vision.
Plant-Based Protein
Kidney beans offer a good source of plant-based protein, essential for muscle repair and overall body function.
Frequently asked questions
Yes, it is very healthy. It's packed with fiber from beans and vegetables, rich in vitamins and minerals, and this version is specifically designed to be low in sodium, making it a heart-healthy choice.