Italian Layered Vegetable Casserole

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
82%
Italian Layered Vegetable Casserole
45 min.
6
180kcal

Suggestions


Welcome to a delightful culinary journey with our Italian Layered Vegetable Casserole! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly suited for vegetarians and vegans alike, this casserole is gluten-free and dairy-free, making it an excellent choice for anyone looking to enjoy a healthy meal without compromising on flavor.

Imagine layers of tender eggplant, fresh zucchini, and hearty great northern beans, all enveloped in a rich, savory tomato sauce infused with aromatic herbs like basil and oregano. Each bite is a harmonious blend of textures and tastes, ensuring that your palate is treated to a symphony of flavors. With just 180 calories per serving, this dish is a guilt-free indulgence that can be enjoyed as a side dish, antipasti, or even a satisfying snack.

Ready in just 45 minutes, this casserole is perfect for busy weeknights or leisurely weekend gatherings. It’s not just a meal; it’s an experience that brings people together around the table. So gather your loved ones, and let the enticing aroma of this Italian Layered Vegetable Casserole fill your home, inviting everyone to savor the goodness of fresh, wholesome ingredients. Get ready to impress your family and friends with this deliciously healthy dish!

Ingredients

  • teaspoon basil 
  • 15 ounce great northern beans rinsed drained canned
  • 28 ounce canned tomatoes diced canned
  • 0.1 teaspoon ground pepper 
  • medium eggplant 
  • cloves garlic minced
  • 0.3 teaspoon pepper black
  • tablespoon nutritional yeast 
  • 0.5 small onion minced
  • 0.5 teaspoon oregano 
  • servings parsley chopped
  • 0.5 teaspoon salt to taste (or )
  • cup pkt spinach packed
  • teaspoon sugar 
  • tablespoons tomato paste 
  • medium savory vegetable such as mushrooms) sliced

Equipment

  • food processor
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • blender
  • casserole dish
  • microwave

Directions

  1. Cut into 1/4-inch slices. Pre-cook the slices until they are partially dehydrated: To microwave, cover the bottom of the microwave with two layers of paper towels.
  2. Place eggplant slices in a single layer and cook on high power for 8-10 minutes, until reduced in size and beginning to shrivel. Repeat with remaining eggplant. To pre-cook in the oven, place on a silicone baking mat or parchment-covered baking sheet.
  3. Bake at 450 F until slices are shriveled but not brown or crispy.
  4. Remove immediately from paper towels or baking sheet and place on a plate. While the eggplant is cooking, prepare the sauce, if you’re making it from scratch. Sauté the onion in a non-stick skillet until softened; add the garlic and cook for another minute. Set aside.
  5. Remove 1/2 cup of the diced tomatoes and set aside. Put remaining tomatoes and sauce ingredients into blender and blend until smooth.
  6. Add reserved tomatoes and onions to blender and stir to combine (do not blend). Prepare the filling by placing all ingredients into a food processor and processing until smooth. Preheat oven to 42
  7. Spray a mid-sized rectangular casserole dish (I used 11×7-inch) with canola oil or non-stick spray. Put a thin layer of sauce in the bottom of the dish–just barely enough to cover the bottom. Arrange 1/3 of the eggplant slices over the sauce.
  8. Spread 1/2 of the bean filling over the eggplant, and put half of the zucchini or other vegetables over the filling.
  9. Drizzle lightly with sauce. Repeat eggplant, filling, zucchini, and sauce.
  10. Place the final layer of eggplant over the top, and pour the remaining sauce evenly over it, spreading it to cover the eggplant completely.
  11. Bake uncovered for about 30 minutes. Check to make sure that zucchini is cooked and sauce has thickened; if not, add more time.
  12. Remove when done and allow to sit for a few minutes before serving.
  13. Sprinkle with chopped parsley as garnish.

Nutrition Facts

Calories180kcal
Protein20.4%
Fat4.88%
Carbs74.72%

Properties

Glycemic Index
81.35
Glycemic Load
5.16
Inflammation Score
-9
Nutrition Score
22.884782563085%

Flavonoids

Delphinidin
130.82mg
Apigenin
8.62mg
Luteolin
0.08mg
Isorhamnetin
0.29mg
Kaempferol
0.42mg
Myricetin
0.63mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:180.34kcal
9.02%
Fat:1.08g
1.66%
Saturated Fat:0.21g
1.33%
Carbohydrates:37.26g
12.42%
Net Carbohydrates:25.68g
9.34%
Sugar:12.85g
14.28%
Cholesterol:0mg
0%
Sodium:423.27mg
18.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.17g
20.35%
Vitamin K:104.03µg
99.07%
Manganese:1mg
49.92%
Fiber:11.58g
46.31%
Potassium:1132.53mg
32.36%
Folate:126.31µg
31.58%
Vitamin C:25.16mg
30.5%
Copper:0.52mg
25.96%
Vitamin A:1245.34IU
24.91%
Magnesium:93.75mg
23.44%
Vitamin B6:0.45mg
22.47%
Iron:3.91mg
21.72%
Phosphorus:188.49mg
18.85%
Vitamin B1:0.28mg
18.42%
Vitamin E:2.52mg
16.79%
Vitamin B3:3.22mg
16.09%
Calcium:115.16mg
11.52%
Vitamin B2:0.19mg
11.4%
Vitamin B5:1.04mg
10.37%
Zinc:1.2mg
7.97%
Selenium:4.69µg
6.7%