Vegan Vegetable Bake Recipe

Welcome to our comprehensive guide on creating a delicious Vegan Vegetable Bake! This hearty, plant-based dish is packed with vibrant vegetables, rich flavors, and wholesome ingredients, making it a perfect meal for vegans and vegetarians alike. This recipe is not only easy to prepare but also versatile, allowing you to customize it based on seasonal produce or personal preferences. In this detailed guide, we’ll walk you through the entire process, providing tips, nutritional information, and serving suggestions.

Ingredients

For the Vegetable Bake:

  • 2 cups chopped broccoli florets: Rich in vitamins C and K, and adds a lovely crunch.
  • 1 cup chopped bell peppers (red, yellow, or green): Sweet and colorful additions that provide antioxidants.
  • 1 cup sliced zucchini: Adds moisture and mild flavor.
  • 1 cup sliced carrots: A natural sweetener packed with beta-carotene.
  • 1 cup chopped cauliflower florets: Adds a hearty texture and is low in calories.
  • 1 cup cherry tomatoes, halved: Provides acidity and sweetness.
  • 1 medium onion, diced: Adds depth and flavor to the bake.
  • 4 cloves garlic, minced: Enhances flavor and has numerous health benefits.
  • 1 cup cooked quinoa: A protein-packed base that adds heartiness.
  • 1 cup vegetable broth: To moisten and flavor the dish.
  • 1 tablespoon olive oil: For sautéing vegetables and adding healthy fats.
  • 1 tablespoon balsamic vinegar: For a tangy kick.
  • 1 teaspoon dried oregano: Adds an Italian herb flavor.
  • 1 teaspoon dried basil: Complements the other flavors beautifully.
  • Salt and pepper to taste: Essential for balancing flavors.
  • 1/2 cup nutritional yeast: Adds a cheesy flavor and is rich in B vitamins.

Optional Toppings:

  • Fresh parsley or basil: For garnish and added freshness.
  • Sliced avocado: For creaminess and healthy fats.
  • Pumpkin seeds or sunflower seeds: For added crunch and nutrition.

Instructions

Step 1: Preheat the Oven

  1. Preheat your oven to 375°F (190°C). This ensures that your vegetable bake cooks evenly and achieves a nice golden color.

Step 2: Prepare the Vegetables

  1. Chop the Vegetables: Begin by washing and chopping all the vegetables into bite-sized pieces. This includes broccoli, bell peppers, zucchini, carrots, cauliflower, and cherry tomatoes. Uniform sizes ensure even cooking.

Step 3: Sauté the Aromatics

  1. Sauté the Onions and Garlic: In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 3-4 minutes. Add the minced garlic and sauté for an additional minute until fragrant. This step builds a flavorful base for your dish.

Step 4: Cook the Vegetables

  1. Add the Harder Vegetables First: Stir in the carrots, broccoli, and cauliflower. Sauté for about 5 minutes until they start to soften. Then, add the bell peppers and zucchini, cooking for another 3-4 minutes. Finally, mix in the cherry tomatoes and cook for an additional 2 minutes. The goal is to slightly soften the vegetables while still keeping some crunch.

Step 5: Season the Mixture

  1. Add the Seasonings: Once the vegetables are cooked, stir in the balsamic vinegar, dried oregano, dried basil, salt, and pepper. Adjust the seasonings to your taste. This combination enhances the flavor of the vegetables and adds a savory depth.

Step 6: Combine with Quinoa

  1. Incorporate Cooked Quinoa: In a large mixing bowl, combine the sautéed vegetable mixture with the cooked quinoa. Mix until the vegetables and quinoa are well combined. The quinoa acts as a fantastic source of protein, making this dish satisfying and nutritious.

Step 7: Prepare the Baking Dish

  1. Transfer to a Baking Dish: Grease a 9×13 inch baking dish or a similarly sized casserole dish. Spread the vegetable and quinoa mixture evenly in the dish. This allows for even baking and ensures that all the flavors meld together.

Step 8: Add Broth and Nutritional Yeast

  1. Add the Vegetable Broth: Pour the vegetable broth over the mixture, ensuring it is evenly distributed. This will keep the bake moist during cooking. Next, sprinkle the nutritional yeast on top, which adds a cheesy flavor and boosts the dish’s nutrient profile.

Step 9: Bake the Vegetable Mixture

  1. Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the vegetables are tender and the top is slightly golden. This baking time allows the flavors to meld together beautifully.

Step 10: Cool and Garnish

  1. Cool Slightly: After removing the dish from the oven, allow it to cool for about 5 minutes. This resting period helps the dish set, making it easier to serve.

Step 11: Serve

  1. Garnish and Serve: Before serving, garnish with freshly chopped parsley or basil for a pop of color and flavor. You can also top each serving with sliced avocado or a sprinkle of seeds for added texture and nutrition.

Step 12: Store Leftovers

  1. Storing Leftovers: Store any leftover vegetable bake in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave before serving.

Nutritional Information (per serving, serves 6)

  • Calories: 180
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 250mg
  • Total Carbohydrates: 27g
  • Dietary Fiber: 5g
  • Net Carbohydrates: 22g
  • Protein: 6g
  • SmartPoints (WW): 5

Tips for Success

  • Customize Your Vegetables: Feel free to swap out any vegetables based on what you have on hand or what’s in season. Other great additions include spinach, kale, or sweet potatoes.
  • Make It Ahead: This dish can be made ahead of time and stored in the refrigerator before baking. Just adjust the cooking time slightly if baking from cold.
  • Vegan Cheese Option: If you want an extra cheesy flavor, consider adding a handful of vegan cheese shreds on top before baking.

Serving Suggestions

This Vegan Vegetable Bake is versatile and can be served in various ways:

  • As a Main Dish: Serve it as a standalone meal paired with a fresh salad.
  • As a Side Dish: It pairs wonderfully with grilled tofu, tempeh, or a protein of your choice.
  • With Dipping Sauces: A side of hummus or a vegan ranch dressing can enhance the meal.

Conclusion

This Vegan Vegetable Bake is not only a vibrant and nutritious dish but also a crowd-pleaser for both vegans and vegetarians. With its wholesome ingredients and rich flavors, it is perfect for meal prep, family dinners, or gatherings. This recipe showcases the beauty of vegetables while providing a comforting and satisfying meal that can easily be customized to your liking. Enjoy making this dish, and savor the deliciousness of plant-based cooking!