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A hearty and wholesome casserole packed with colorful vegetables and protein-rich kidney beans, all baked in a savory tomato sauce. It's a satisfying, low-fat, and high-fiber meal perfect for a healthy weeknight dinner.
Preheat oven and prepare the aromatics
Cook the vegetables
Combine ingredients for the casserole
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A hearty and wholesome casserole packed with colorful vegetables and protein-rich kidney beans, all baked in a savory tomato sauce. It's a satisfying, low-fat, and high-fiber meal perfect for a healthy weeknight dinner.
This american recipe takes 50 minutes to prepare and yields 4 servings. At 466.75 calories per serving with 28.19g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Bake the casserole
Rest and serve
To make this casserole vegan, simply substitute the mozzarella cheese with your favorite dairy-free shredded cheese.
Add 1 cup of cooked quinoa or brown rice to the vegetable mixture for an extra boost of protein and fiber.
Use a bag of frozen mixed vegetables (like a broccoli, carrot, and cauliflower blend) to cut down on chopping time.
Chop the vegetables into smaller pieces and use a milder bean like cannellini beans. Serve with a side of whole-wheat bread for dipping.
The combination of beans and a variety of vegetables provides a significant amount of dietary fiber, which supports digestive health and helps you feel full.
Kidney beans are an excellent source of plant-based protein, essential for muscle repair and overall body function.
This dish is loaded with vitamins A and C from the bell peppers and tomatoes, and minerals like potassium and folate from the beans and broccoli.
By using olive oil and low-fat cheese, this recipe is low in saturated fat, making it a heart-healthy choice.
Yes, this casserole is very healthy. It is packed with fiber from the vegetables and beans, provides plant-based protein, and is low in fat. The tomato-based sauce offers vitamins and antioxidants.
One serving of this Mixed Vegetable and Bean Casserole contains approximately 240-260 calories, making it a great option for a light yet filling meal.
Absolutely! Black beans, cannellini beans, or even chickpeas would work wonderfully in this recipe. Just be sure to rinse and drain them well.
Yes, this casserole freezes well. Let it cool completely, then store it in a freezer-safe container for up to 3 months. Thaw in the refrigerator overnight before reheating.
