As a nutritious foods writer, I commit a whole lot of time inquiring doctors, dietitians, and nutritionists for strategies on how to consume and they constantly appear again to me with the very same guidance: Create your meal so it is entire of fiber, protein, and balanced fats. Hitting these 3 buckets, I’m told, is significant for excellent digestion, satiety, and good, well balanced diet.
Casseroles have very long been a typical way for combining all of the above into a person dish, but the huge the vast majority of the time, meat has been the central protein source. (I can smell the Hamburger Helper cheeseburger casserole of my childhood if I near my eyes really hard enough.) Here’s a purpose why it is truly worth going veg even if you consume meat: incorporating vegetarian protein resources these kinds of as chickpeas, beans, or lentils into your casserole functions as both a fiber and protein source. It is the food items equivalent to a two-in-1 shampoo-conditioner—but like, really advantageous and effective.
Watch the video below to discover a lot more about the health and fitness benefits of chickpeas:
If you are looking for some dinnertime inspiration, seem no further than the 10 vegetarian casserole recipes rounded up listed here. These are not the tuna noodle casseroles of your youth. The casseroles featured below are good usually takes you may not have believed of—and they’re effectively-rounded sufficient to function as a comprehensive meal—no side salad required.
10 vegetarian casserole recipes entire of protein, fiber, and healthy fats
While this casserole is wholly meat-free, it does incorporate eggs and dairy, which makes it vegetarian but not vegan. If you do try to eat eggs, it performs as both a breakfast or supper casserole. This dish is also built with artichoke hearts (canned performs beautifully), kalamata olives, bell pepper, tomato, feta cheese, and a several important spices.
Get the recipe: Vegetarian Mediterranean-motivated casserole
This casserole turns cauliflower wings from an app into an all-out food by combining them with chickpeas and rice. The sauce is produced with vegetable broth, nutritional yeast, and, of course, buffalo very hot sauce. There does not need to be a match on for this evening meal to be a overall (ahem) landing.
Get the recipe: Buffalo cauliflower and chickpea casserole
Equivalent to chickpeas, black beans are also comprehensive of protein and fiber—and combining them with quinoa ups the fiber component even extra. Professional suggestion: Increase avocado on top to incorporate far more creaminess (and nutritious fat) into it.
Get the recipe: Black bean quinoa casserole
The exact important component that tends to make this casserole complete of protein is the very same one particular that makes it extra creamy: cashews. When blended and merged with dietary yeast, it helps make the fantastic cheese substitute. Tahini is a further star ingredient in this recipe, which would make the last dish ooey-gooey although also incorporating protein and fiber.
Get the recipe: Gluten-cost-free vegan broccoli cheese casserole
We couldn’t share vegetarian casserole recipes with no together with a nod to the OG casserole. This plant-based mostly twist on tuna noodle casserole works by using dried seaweed instead of fish for a vegetarian way to get the exact same taste profile. Generous quantities of lentils and peas include protein and fiber, while the egg noodles give the casserole the noodle-y base that helps make it this kind of a casserole classic.
Get the recipe: Seaweed casserole
This casserole does incorporate eggs and dairy but is 100 percent meat-no cost. Veggies make up a lot more than 50 percent of this dish thanks to the kale, mushrooms, onion, cauliflower, and tomato. Warmed and topped with cheese, it’s the supreme convenience food stuff.
Get the recipe: Roasted lentil and veggie casserole
This casserole operates for breakfast or dinner—either way it will have you achieving for seconds. It’s a richer, denser variation of a basic tofu scramble. The spinach in the filling makes sure you’re acquiring your fill of fiber, way too.
Get the recipe: Scrambled tofu potato casserole
Like tofu, tempeh is another soy-based vegetarian protein that lends by itself truly properly to casseroles. In this article, it is put together with kale, black beans, and red bell pepper. The sauce is cashew-based, which provides nonetheless another protein source to this nutrient-loaded dish.
Get the recipe: Tempeh and kale enchilada casserole
This is one more recipe that incorporates tempeh, utilizing the plant-based mostly protein to make a vegetarian bolognese. It is blended with spaghetti squash which adds a slight earthy sweetness to the dish while furnishing the identical nourishing ease and comfort as classic noodles.
Get the recipe: Spaghetti squash recipe
Customarily, beef tends to be the starring ingredient in tomato sauce-based casseroles, but this recipe proves it turns out just as delectable applying lentils in its place. The only other components you will need are zucchini, bell pepper, marinara sauce, and Parmesan cheese.
Get the recipe: Italian lentil casserole
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