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Nutrient Loaded Vegetable Casserole Recipe | Plant Sourced

vegetable casserole recipe in pan

I’ve been a little bit carried away with pumpkins when it comes to my vitamin A recipe series this month. I don’t know whether that’s because they’re all over my social media feeds, or simply because they’re not around the average supermarket for a lot of the year, but I’m sure you’re getting sick of pumpkin recipes. This week, I’ve gone the opposite way and included just about every food I mentioned in my plant-based sources of vitamin A post in this vegetable casserole recipe.  

Vitamin A Sources  

As I said, this recipe is full of vitamin A sources. Almost every ingredient in it is a source, so I’m going to keep this brief. Per serving, this recipe contains 638µg vitamin A 

The breakdown of that 638µg comes from the following:  

  • 352µg from the pumpkin  
  • 92µg from the pepper 
  • 140µg from the spinach  
  • Then 52µg from the remaining ingredients. 

According to the NHS, adult males need 700 µg and females need 600 µg, so this recipe either has you hitting your target for the day if you’re female or 91% of the way there for males.  

Nutritional information 

Per serving, this recipe provides 8g of fibre, which is just under a third of the RDA, and 13g of protein. In terms of vitamins and minerals, this recipe contains plenty. It’s high in:  

  • Iron – 6.3mg (read more about plant based iron and how much you need) 
  • Potassium 1503mg (43% RDA) 
  • Calcium 215mg (31% RDA) 
  • Several B vitamins (96% RDA of B1, 43% daily B2) 
  • Vitamin C – 151mg (250% RDA) 
  • Vitamin K – 157µg (197% RDA) 

And smaller amounts of several others, such as zinc and other B vitamins, all for just 230kcal per serving. 

Nutrient Dense Vegetable Casserole Recipe 

An easy and healthy vegetable casserole recipe rich in vitamin A and many other vitamins and minerals. Such a simple midweek dinner option, ready in just over half an hour. 

This recipe is gluten free, dairy free, soy free, nut free and vegan.  

vegetable casserole recipe in pan
5 from 8 votes
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Nutrient Dense Vegetable Casserole Recipe

Easy, healthy nutrient dense casserole recipe, perfect for a midweek dinner, ready in just over 30 minutes.
Course Dinner, Main Course
Cuisine British, Italian
Keyword Vegetable Casserole Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 2
Calories 230 kcal

Ingredients

  • 1 cup pumpkin cubed
  • 1 medium onion diced
  • 3 cloves garlic finely chopped
  • 1 tsp mixed Italian herbs
  • Small handful fresh basil leaves
  • ½ tsp cayenne pepper
  • 1 medium red pepper roughly chopped
  • 1 fresh chilli finely chopped
  • 1 tin chopped tomatoes
  • 1 can haricot beans drained and rinsed
  • 60 g fresh spinach roughly 2 cups

Instructions

  1. Preheat oven to 190°c and place the cubed pumpkin on a baking tray, lightly drizzle with olive oil, add a pinch of salt and pepper, then roast for 25-30 minutes.

  2. Meanwhile heat a large saucepan on low to medium heat, spray lightly with fry spray then add the onions and garlic, Italian herbs and cayenne pepper and cook for roughly 5 minutes on low until they become fragrant. Add the fresh chilli and pepper and cook for another few minutes, then add the chopped tomatoes. Fill the can half way with water, add about half of that to pan, increase the heat to bring to a boil then reduce to a low simmer for 15-20 minutes. Stir often, add more water if necessary.
  3. When the pumpkin is ready, add to the pan with the drained beans and cook for 5 minutes. Stir in the spinach and fresh basil and cook for a minute or so until it’s fully reduced before serving.

Serve and enjoy!

Recipe Notes

Eat alone, with rice or a side of crispy roast potatoes.

Do you like recipes like this for simple mid-week dinners? What would you opt to serve yours with?  

Until next time, 

Sophie 

33

Comments

  2. this looks so good – it’s rainy and gloomy and this would be the perfect hearty dish right now. I really need to go through and pick out my fave recipes you’ve posted and make them! I really want to experiment more and grow my list of things I can cook – I’m hoping to move out next year, I hope I don’t fall into a rut of always making the same things to eat!!

    Hayley || hayleyxmartin

    Reply

  5. You always share the most amazing sounding receipes! I love casseroles and this one looks both healthy and delicious, it’s perfect for this time of year!

    Reply

  8. Oh my gosh this looks absolutely divine. There’s something about rich colours as the evenings get colder that just warm you through before you’ve even started eating. Another delicious sounding recipe.

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  9. A vegetable casserole sounds so good, especially for this time of the year as well when it’s cold, it’s such a nice warming dinner. I haven’t had one in so long, might have to add this to my dinner plan for next week. I probably wouldn’t serve it with anything either, only because I usually have quite small meals for dinner. x

    Reply

  12. I love that this has pumpkin and peppers in it; two ingredients that go well together and that I have on hand. I love that this has a little spice to make it perfect for a cold evening. 🙂

    Reply

  14. Ahh I love a casserole, it is the perfect autumn night food. I love all the veggies that you’ve added to this meal, I’ll definitely need to give this a try x

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  15. 5 stars
    I have seen loads of casseroles before but not with pumpkin and this looks so delicious and nice! I definitely want to give this recipe a go for dinner one night, especially to make the most of pumpkin season in the shops! Xx

    Reply

  16. This sounds incredible. So many delicious fresh vegetables in one recipe – what’s not to love. It sounds like it’s going to have a great seasonal taste, reminding me of all my favourite things about autumn. I am definitely adding this to our food planning list next week.

    Reply

  18. Vitamin A is so vital. And that top lead photo looks sublime. As we have just gone into a second lockdown here in France, I need healthy recipes for my family, this is just the ticket. Thanks

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  23. 5 stars
    I love a casserole. Anything that looks and feels proper autumnal and hearty and you know is going to warm you up! I’d love to try this, it looks beautiful xxx

    Reply

  27. Oh my gosh this sounds absolutely delicious! Adore meals like this for the winter months, especially with some crusty bread xx

    Reply

    • Both butternut squash and sweet potato would work, they contain similar vitamins too so the nutritional information wouldn’t change drastically. I’d personally opt for the squash, if you like that x

      Reply

  29. Oooh this looks like a super filling and hearty veggie recipe! Like something I’d want to curl up with on a grey and gloomy day! I have never heard of that type of bean though. Thanks for the recipe!

    Reply

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