Unless you’re vegetarian—and often even when you are—veggies are cast as a side, an add-on, something that completes the meal rather than “makes it.” But with this casserole, power-packed plant food takes center stage on your plate. A colorful medley of fresh vegetables is herbed and sautéed to softness, then baked with a protein-rich topping of tofu and cottage cheese for a hearty meal without a hint of meat.
Herbed Vegetable Medley Casserole
Serves 4
Ingredients
2 cups broccoli, chopped
1 cup cauliflower, chopped
1 cup zucchini, chopped
1 cup carrots, grated
½ onion, diced
2 cloves garlic
1 pkg. (12.3-oz) tofu
¼ cup low-fat cottage cheese
3 egg whites
1 Tbsp. water
1 tsp. rosemary
1 tsp. allspice
1 tsp. oregano
½ tsp. each: salt, pepper
Non-stick cooking spray
Directions
- Preheat oven to 350 degrees F.
- In medium-sized skillet sprayed with cooking spray, brown garlic and onion.
- When garlic and onion are tender, add broccoli, cauliflower, zucchini, carrots and water. Cook until vegetables are tender.
- In blender, combine tofu, cottage cheese, egg whites and spices; blend for two minutes.
- Spread vegetable mixture into baking dish; spread tofu mixture over vegetables.
- Bake casserole for 30 to 35 minutes, or until top is browned.
Nutrition info per serving:
Calories: 98
Protein: 10 grams
Carbs: 10 grams
Fat: 2 grams