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A savory baked casserole where tender spinach and tangy feta cheese are bound together with eggs and yogurt, spiced with a gentle touch of Indian aromatics. A comforting and wholesome vegetarian main dish that brings together global flavors.
For 4 servings
Prepare the spinach
Cook the aromatic base
Toast the flour and add spices
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A savory baked casserole where tender spinach and tangy feta cheese are bound together with eggs and yogurt, spiced with a gentle touch of Indian aromatics. A comforting and wholesome vegetarian main dish that brings together global flavors.
This fusion recipe takes 60 minutes to prepare and yields 4 servings. At 309.81 calories per serving with 15.3g of protein, it's a moderately challenging recipe perfect for lunch or dinner or brunch.
Combine the casserole ingredients
Assemble and bake the casserole
Rest and serve
Use low-fat feta and Greek yogurt. Skip the buttered breadcrumbs and instead, sprinkle a tablespoon of nutritional yeast on top before baking for a cheesy flavor.
Replace the breadcrumbs with a gluten-free variety. Ensure your chickpea flour is certified gluten-free to avoid cross-contamination.
Stir in 1 cup of cooked quinoa or chickpeas into the spinach mixture before baking to boost the protein and fiber content.
Substitute feta with crumbled firm tofu, eggs with a flax egg mixture (2 tbsp ground flaxseed + 5 tbsp water), yogurt with a plain plant-based version, and butter with olive oil.
Spinach is an excellent source of iron, which is vital for energy, as well as vitamins A, C, and K, supporting vision, immunity, and bone health.
The combination of eggs, feta cheese, and yogurt provides high-quality protein, essential for muscle repair and building body tissues.
Feta cheese and yogurt are rich in calcium and phosphorus, two key minerals necessary for maintaining strong and healthy bones.
Yes, it's quite healthy. It is packed with nutrients from spinach, protein from eggs and feta, and calcium from yogurt. It's a well-balanced vegetarian meal.
One serving of this Spinach and Feta Casserole contains approximately 280-320 calories, making it a satisfying yet moderate-calorie main dish.
Absolutely. Use a 10-ounce (280g) package of frozen chopped spinach. Thaw it completely and squeeze out all the excess water before using.
Store any leftover casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until warmed through.
