Casseroles are one of the most well known comfort foods and luckily, there are plenty of low-fat vegetarian casserole recipes to choose from. Most vegetarian casserole recipes are low in fat when compared to similar dishes that contain meat. Vegan casseroles free of dairy products and eggs contain even less fat than those that contain these animal based products.
Lentil-Rice Casserole
This casserole is almost completely free of fat. It is delicious and can be baked in the oven or prepared in the morning and left to cook in a crock-pot while you go about your busy day. This can be left as-is for a yummy vegan casserole option, or topped with low-fat cheese if your prefer.
Ingredients:
- 3 cups water or vegetable stock
- 3/4 cup uncooked lentils
- 1/2 cup uncooked brown rice
- 3/4 cup diced onion
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon garlic powder
Oven Method:
- Combine all ingredients in a casserole dish.
- Cover with aluminum foil and bake for an hour and a half at 350 degrees.
- Top with cheese during the last 20 minutes of baking, if desired.
Crock-pot method:
- Combine all ingredients in a four to six quart crock-pot.
- Cover and cook on low for 6-8 hours or on high for 3-4 hours.
- Top with shredded cheese if desired.
Three-Grain and Vegetable Casserole
This casserole is high in fiber and extremely low in fat. Since it contains three different types of whole grains, as well plenty of vegetables it provides an excellent source of a variety of nutrients. This casserole can be prepared ahead of time and reheated the next day. Try freezing it on single serving portions for lunches.
Ingredients:
- 1/2 cup whole grain wheat or oats, soaked in water to cover overnight
- 1/2 cup barley or millet, soaked in water to cover overnight
- 6 sun-dried tomato halves, soaked in water to cover for 20 minutes
- Olive oil for coating the casserole dish
- 2 carrots, diced
- 4 ounces mushrooms, quartered
- 1 cup whole kernel corn
- 1 cup short-grain brown rice
- 1/4 cup flat leaf parsley, finely minced
- 1 1/2 teaspoons salt
- 2 1/2 cups boiling vegetable stock
Method:
- Preheat oven to 350 degrees
- Coat a two to three quart casserole dish with olive oil
- Drain the soaked grains and tomatoes
- Combine all ingredients in the casserole dish and mix well to combine.
- Pour the boiling stock over the mixture in the casserole dish.
- Cover the casserole immediately with aluminum foil and place in the oven.
- Bake for 65 minutes and then check to see if the grains are cooked and all liquid has been absorbed.
- If the grains are not cooked, add an extra cup of boiling stock or water and return casserole to the oven for another 30 minutes.
- Once cooked through, remove the casserole from the oven and allow it to stand for 15 minutes.
- Fluff with a fork.
- Serve hot.
Invent Your Own Casserole
Here is a great casserole recipe that allows you to create your own recipe based on the ingredients you have in your kitchen. You can use this whenever your refrigerator fills up with leftovers that need to be eaten. The ingredients in the "invent your own casserole" are limited only by your imagination!
Ingredient Suggestions:
Main Ingredient:
- Cooked beans or legumes
Second Ingredient
- Diced celery
- Chopped mushrooms
- Peas
- Onions
- Bell peppers
Starchy Ingredients
- Potatoes, thinly sliced
- Cooked Noodles
- Cooked Rice
- Cooked Wheat Berries
- Cooked Millet
- Cooked Quinoa
Binder options
- Can of soup
- Sour cream
- Cream sauce
Luxury Ingredients
- Pimiento peppers
- Olives
- Almonds
- Walnuts
- Water Chestnuts
Topping Suggestions
- Bread Crumbs
- Crushed potato chips
- Crushed corn chips
- Crushed crackers
- Cheese
Ingredients:
- 1 cup main ingredient
- 1 cup second ingredient
- 1 - 2 cups starchy ingredients
- 1 1/2 cups binder
- 1/4 cup luxury ingredient
- Seasoning to taste
- Topping of your choice
Method:
- Combine all of the ingredients in a casserole dish and mix thoroughly.
- If the mixture seems dry, add one-half cup of milk, non-dairy milk, or vegetable stock and mix again.
- Place casserole mixture in a casserole dish and bake at 350 degrees for 30 to 45 minutes.
There are countless low-fat vegetarian casserole recipes to experiment with. Try visiting your local library and spend some time searching through their vegetarian cookbooks for low-fat recipe ideas. You can also try an online search for many different types of vegetarian recipes. Think of it as the perfect opportunity to expand your culinary expertise, and you may find you relish the adventure!
