This bean and vegetable casserole is a fantastic dinner option that combines fresh vegetables, protein-packed beans, and a rich, cheesy topping. The combination of red beans, vegetables, and eggs creates a hearty and satisfying dish that is both nutritious and delicious. The addition of a yogurt sauce with fresh dill and lemon juice adds a refreshing and tangy contrast, making this meal a delightful experience.
Ideal for a healthy dinner, this casserole can be prepared in advance and reheated for a quick meal. The use of fresh spinach and white beans adds an extra layer of nutrition, making it perfect for those looking to maintain a balanced diet. Enjoy this wholesome and tasty casserole with your family and watch as it becomes a favorite in your household.
Ingredients:
- 250 g red beans
- 1 onion, chopped
- 2 tablespoons vegetable oil
- 3 cloves garlic, minced
- 1 carrot, chopped
- 1 bell pepper, chopped
- 3 tomatoes, chopped
- 6 mushrooms, sliced
- 2 spring onions, chopped
- 1 tablespoon fresh parsley, chopped
- 3 eggs
- Salt and ground black pepper, to taste
- 2 tablespoons vegetable oil (for baking)
- 150 g cheese, grated
- 250 g yogurt
- 1 tablespoon fresh dill, chopped
- 1/2 lemon, juiced
- Salt, to taste
- 200 g white beans
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Spinach leaves
- 1 tablespoon fresh parsley, chopped
- Salt and black pepper, to taste
Directions:
- Cook the Red Beans:
- In a pot, cook the red beans for 20 minutes until tender.
- Sauté Vegetables:
- In a large pan, heat vegetable oil over medium heat. Add chopped onion and minced garlic, sauté until fragrant.
- Add chopped carrot and bell pepper, cook for another 5 minutes.
- Stir in the chopped tomatoes and cook until they begin to soften.
- Add sliced mushrooms, spring onions, and fresh parsley. Cook for another 3-5 minutes.
- Prepare the Casserole:
- Preheat the oven to 180°C (350°F).
- In a bowl, whisk together the eggs with salt and ground black pepper.
- Add the cooked red beans to the vegetable mixture. Mix well.
- Pour the egg mixture over the beans and vegetables. Stir to combine.
- Transfer the mixture to a greased baking dish. Sprinkle with grated cheese.
- Cover the dish with foil and bake in the preheated oven for 25 minutes.
- Prepare the Yogurt Sauce:
- While the casserole is baking, mix yogurt, fresh dill, lemon juice, and salt to taste in a bowl.
- Cook the White Beans:
- In another pot, cook the white beans over medium heat until tender.
- In a pan, heat olive oil and sauté minced garlic until fragrant. Add spinach leaves, cooked white beans, and fresh parsley. Season with salt and black pepper.
- Serve:
- Serve the baked bean and vegetable casserole with a side of the spinach and white bean mixture and a dollop of the yogurt sauce. Enjoy!
Nutritional Benefits:
The Bean and Vegetable Casserole is not only delicious but also incredibly nutritious:
- Red Beans: Packed with protein, fiber, and essential vitamins and minerals such as iron and folate. They help in maintaining muscle mass and provide long-lasting energy.
- Vegetables: Carrots, bell peppers, tomatoes, onions, mushrooms, and spinach add a wealth of vitamins (A, C, K), minerals (potassium, magnesium), and antioxidants to the dish, promoting overall health and wellbeing.
- Eggs: Provide high-quality protein, essential amino acids, and nutrients such as vitamin D and B12, which support muscle repair and overall health.
- Cheese: Adds a rich source of calcium and protein, enhancing the flavor and nutritional profile of the dish.
- Yogurt Sauce: Made with yogurt, fresh dill, and lemon juice, it adds probiotics and vitamin C, which aid digestion and boost the immune system.
Customizations:
This versatile recipe can be tailored to suit various dietary preferences and tastes:
- Vegetarian: This recipe is already vegetarian, but you can make it vegan by substituting eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg) and using dairy-free cheese and yogurt.
- Gluten-Free: Ensure the flour used is gluten-free, or substitute with chickpea flour or almond flour.
- Spice Level: Adjust the spices to your taste. Add more chili flakes or paprika for a spicier version, or include herbs like thyme or rosemary for additional flavor.
- Extra Protein: Add cooked quinoa, chickpeas, or tofu for an extra protein boost.
Serving Suggestions:
This bean and vegetable casserole can be enjoyed in various ways:
- Standalone Meal: Serve it as a main dish for a nutritious and filling dinner.
- Side Dish: Pair it with a piece of grilled chicken, fish, or a fresh green salad.
- Brunch Option: This casserole is also perfect for brunch. Serve it with whole-grain toast or a side of fruit.
Storage and Reheating:
To enjoy this casserole throughout the week, follow these storage tips:
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: The casserole can be frozen for up to 3 months. Allow it to cool completely before wrapping it tightly in plastic wrap and aluminum foil.
- Reheating: Reheat in the oven at 180°C (350°F) for about 15-20 minutes, or until heated through. You can also microwave individual portions for 2-3 minutes.
Why This Recipe is Great for Weight Loss:
This bean and vegetable casserole is an excellent choice for weight loss due to its high fiber and protein content, which helps keep you full for longer, reducing the need for snacking between meals. The low-calorie vegetables and lean protein from eggs and beans make it a balanced meal that supports a healthy diet.
Perfect for Meal Prep:
This casserole is ideal for meal prep. Make a big batch on the weekend and portion it out for easy, nutritious meals throughout the week. It reheats well and maintains its flavor, making it a convenient option for busy days.
Conclusion:
The Bean and Vegetable Casserole is a versatile, nutritious, and delicious dish that’s perfect for any meal. Whether you’re looking to lose weight, maintain a balanced diet, or simply enjoy a wholesome dinner, this recipe has you covered. Its simple preparation and ability to be customized to suit different tastes make it a staple in any kitchen. Try this recipe today and discover a new favorite that you’ll want to make again and again.
Health Benefits of Key Ingredients:
- Spinach: Rich in iron, calcium, and vitamins A and C, spinach is great for bone health, skin health, and boosting the immune system.
- Carrots: High in beta-carotene, which is converted to vitamin A in the body, supporting eye health and the immune system.
- Garlic: Known for its immune-boosting properties and ability to help lower blood pressure and cholesterol levels.
- Parsley: A good source of vitamins A, C, and K, and also contains antioxidants that help fight free radicals.
Cooking Tips:
To ensure the best results, consider these tips when preparing your Bean and Vegetable Casserole:
- Freshness: Use fresh vegetables for the best flavor and nutritional value.
- Don’t Overcook: Be careful not to overcook the vegetables during the sautéing step to maintain their texture and nutrients.
- Layering: Make sure to layer the ingredients evenly in the baking dish to ensure even cooking and flavor distribution.
- Egg Mixture: Beat the eggs thoroughly to ensure a smooth, custard-like consistency in the casserole.
Pairing Suggestions:
Enhance your dining experience by pairing the Bean and Vegetable Casserole with:
- Whole-Grain Bread: A slice of whole-grain or sourdough bread complements the casserole perfectly.
- Fresh Salad: A simple green salad with a light vinaigrette pairs well with the rich and hearty casserole.
- Soup: A light vegetable or chicken soup can be a great starter before enjoying the casserole.
- Serve the baked bean and vegetable casserole with a side of the spinach and white bean mixture and a dollop of the yogurt sauce. Enjoy!