Vegetable Casserole with Tofu Topping

Health score
50%
Vegetable Casserole with Tofu Topping
45 min.
6
1831kcal

Suggestions


If you're on the lookout for a healthy, hearty dish that perfectly combines flavors and textures, look no further than this Vegetable Casserole with Tofu Topping. This vibrant casserole is not only a feast for the eyes but also a wholesome option for lunch or dinner. Packed with nutrient-rich vegetables like kale, carrots, and cabbage, it provides an excellent dose of vitamins and minerals while promising a delightful taste.

What truly sets this recipe apart is the delectable tofu topping, which adds a creamy, savory finish that complements the fresh veggies beautifully. The mix of dried herbs like basil and oregano, along with the fragrant garlic and paprika, infuses the entire dish with an irresistible aroma that will have everyone gathering around the table.

With just 45 minutes of prep and cooking time, this casserole serves six, making it an ideal choice for family meals or dinner parties. Whether you're seeking a fulfilling side dish or a substantial main course, this Vegetable Casserole with Tofu Topping is a versatile option that caters to various dietary preferences. Enjoy a guilt-free indulgence that leaves you satisfied and ready for more!

Ingredients

  • cups cabbage cored
  • 0.5 lb carrots cut into 1/4-inch-thick matchsticks
  • teaspoons basil dried crumbled
  •  garlic clove chopped
  • 12 cups crossing over quintessential american desserts coarsely chopped
  • 0.3 cup olive oil 
  • medium onion halved lengthwise thinly sliced lengthwise
  • 1.5 teaspoons oregano dried crumbled
  • teaspoon paprika 
  • 0.5 cup parmesan finely grated
  • 0.3 teaspoon salt 
  • tablespoons soya sauce 
  • oz tofu firm
  • 0.5 cup water 
  • 1.5 cups bread crumbs fresh whole wheat fine

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • baking pan
  • potato masher
  • glass baking pan

Directions

  1. Put oven rack in middle position and preheat oven to 350°F.
  2. Heat oil in a deep 12- to 14-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened and beginning to brown, about 5 minutes. Reduce heat to moderate and add cabbage, kale, carrots, water, soy sauce, and salt. (Skillet will be full, but volume will reduce as vegetables steam.) Cook, covered, stirring occasionally, until vegetables are just tender, 10 to 15 minutes.
  3. Transfer to a 13- by 9-inch glass baking dish.
  4. Pulse all topping ingredients together in a food processor until combined well. Alternatively, mash ingredients together in a large bowl with a potato masher.
  5. Sprinkle tofu mixture over vegetables in baking dish and bake, uncovered, until topping is golden brown and vegetables are heated through, 15 to 20 minutes.

Nutrition Facts

Calories1831kcal
Protein18.77%
Fat73.22%
Carbs8.01%

Properties

Glycemic Index
37.47
Glycemic Load
2.89
Inflammation Score
-10
Nutrition Score
47.516956899477%

Flavonoids

Apigenin
0.05mg
Luteolin
0.11mg
Isorhamnetin
1.84mg
Kaempferol
0.41mg
Myricetin
0.03mg
Quercetin
7.66mg

Nutrients percent of daily need

Calories:1831.19kcal
91.56%
Fat:151.24g
232.68%
Saturated Fat:63.08g
394.24%
Carbohydrates:37.25g
12.42%
Net Carbohydrates:30.93g
11.25%
Sugar:6.07g
6.75%
Cholesterol:360.55mg
120.18%
Sodium:999.52mg
43.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:87.22g
174.44%
Vitamin A:6691.43IU
133.83%
Zinc:18.77mg
125.13%
Vitamin B12:7.43µg
123.9%
Selenium:83.32µg
119.03%
Vitamin B6:1.94mg
96.9%
Vitamin B3:18.87mg
94.37%
Phosphorus:672.91mg
67.29%
Vitamin B2:1.09mg
64.25%
Iron:11.25mg
62.5%
Vitamin K:64.17µg
61.11%
Potassium:1330.55mg
38.02%
Vitamin C:27.6mg
33.45%
Vitamin B1:0.44mg
29.01%
Magnesium:104.95mg
26.24%
Fiber:6.32g
25.29%
Calcium:245.99mg
24.6%
Copper:0.35mg
17.61%
Vitamin E:2.3mg
15.32%
Manganese:0.28mg
13.96%
Folate:52.47µg
13.12%
Vitamin D:0.99µg
6.59%
Vitamin B5:0.33mg
3.26%
Source:Epicurious