Vegan Italian Casserole Recipe

Introduction

Vegan Italian Casserole is a hearty and comforting dish that brings the flavors of Italy to your table while being entirely plant-based. This casserole is packed with nutritious ingredients like vegetables, pasta, and a rich tomato sauce, making it a satisfying meal for vegans and non-vegans alike. Perfect for family dinners, potlucks, or meal prep, this recipe will guide you through each step to create a delicious Italian-inspired casserole that everyone will love.

Ingredients

For the Casserole:

  • 12 ounces (340g) whole wheat or gluten-free pasta (penne or rotini work well)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper (any color), diced
  • 2 zucchinis, diced
  • 1 cup mushrooms, sliced
  • 1 can (15 ounces or 425g) diced tomatoes (with juices)
  • 1 can (15 ounces or 425g) tomato sauce
  • 1 can (15 ounces or 425g) chickpeas, drained and rinsed
  • 2 teaspoons Italian seasoning
  • 1 teaspoon dried basil
  • Salt and pepper, to taste
  • 1 cup spinach or kale, chopped
  • 1 cup vegan mozzarella cheese (optional, for topping)

For Garnish:

  • Fresh basil leaves, chopped
  • Nutritional yeast (optional, for a cheesy flavor)

Equipment Needed

  • Large pot for boiling pasta
  • Skillet or frying pan
  • 9×13-inch baking dish
  • Measuring cups and spoons
  • Knife and cutting board
  • Spoon or spatula

Preparation Steps

Step 1: Cook the Pasta

  1. Begin by preheating your oven to 350°F (175°C).
  2. In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.

Step 2: Sauté the Vegetables

  1. In a skillet over medium heat, add a splash of water or a drizzle of olive oil.
  2. Add the diced onion and sauté for 3-4 minutes until translucent.
  3. Stir in the minced garlic, bell pepper, and mushrooms. Cook for an additional 5 minutes until the vegetables are softened.
  4. Add the diced zucchini and cook for another 3-4 minutes.

Step 3: Combine Ingredients

  1. In a large mixing bowl, combine the cooked pasta, sautéed vegetables, diced tomatoes (with juices), tomato sauce, chickpeas, Italian seasoning, dried basil, salt, and pepper. Stir well to combine.
  2. Fold in the chopped spinach or kale until evenly distributed.

Step 4: Assemble the Casserole

  1. Transfer the mixture to a greased 9×13-inch baking dish. Spread it out evenly.
  2. If using vegan mozzarella cheese, sprinkle it evenly over the top of the casserole.

Step 5: Bake the Casserole

  1. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
  2. After 25 minutes, remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.

Step 6: Serve and Garnish

  1. Once baked, remove the casserole from the oven and let it cool for a few minutes.
  2. Garnish with fresh basil and a sprinkle of nutritional yeast for added flavor before serving.

Nutritional Information (Per Serving, based on 6 servings)

  • Calories: 320
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 500mg
  • Total Carbohydrates: 56g
    • Dietary Fiber: 10g
    • Net Carbs: 46g
  • Protein: 14g

SmartPoints

For those following the Weight Watchers program, each serving of this casserole is approximately 8 SmartPoints. This makes it a nutritious and filling option for your meal planning.

Tips for Success

  • Choosing Pasta: Whole wheat or gluten-free pasta adds extra fiber and nutrients. Choose your favorite type to suit your dietary needs.
  • Vegetable Variations: Feel free to customize the vegetables based on what you have on hand or your personal preferences. Broccoli, carrots, or eggplant would also work well.
  • Make Ahead: This casserole can be prepared a day in advance. Simply assemble it, cover it tightly with foil, and refrigerate until ready to bake.

Storage Instructions

Leftover casserole can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave until warmed through.

Conclusion

Vegan Italian Casserole is a versatile and delicious dish that brings comfort and nutrition to your table. Packed with vegetables and plant-based protein, it’s a satisfying meal that can easily feed a crowd or serve as leftovers for the week.

Final Thoughts

This recipe showcases the beauty of plant-based cooking while satisfying cravings for Italian flavors. Enjoy this delightful casserole as a centerpiece of your next family meal or as part of a potluck spread. It’s sure to be a hit with everyone at the table!