Not eaten well so far today? Looking to eat more whole foods? Desperately in need of some extra vitamins? One meal can turn your entire day around. This 5-a-day smokey vegetable casserole contains your full five a day, exclusively from whole foods and provides a range of micronutrients and some slow release carbs and protein.
One pot recipe; a great hearty meal for winter and an excellent meal prep option.
Nutrient Dense Vegetable Casserole Recipe
Easy, healthy nutrient dense casserole recipe, perfect for a midweek dinner, ready in just over 30 minutes.
NUTRITIONAL INFORMATION
Each serving contains 394 calories, 17g of protein and 21g of fibre. This recipe provides the full recommended daily amount of vitamins C, A and B1 as well as the mineral manganese. It also contains 5.2mg of iron, 40% of your daily folate, vitamin K and B5, a third of your daily B2 and B3 and three quarters of your daily B6.
INGREDIENT CHOICES AND SUBSTITUTIONS
You can swap the sweet potato for butternut squash or pumpkin for a similar vitamin profile, or you can use a humble baking potato and sacrifice one of your 5-a-day if you want a starchier option.
You can use a yellow or orange pepper, but I wouldn’t recommend a green one for this dish.
And, finally, the chickpeas can be swapped for any white bean such as butter beans or cannellini beans if you’d prefer beans over chickpeas.
HOW TO STORE AND REHEAT
Keep leftovers in an airtight container in the fridge for up to 4-5 days. You can freeze this dish for up to a month if you want to make a larger batch, but defrost any frozen servings prior to reheating.
5-A-DAY SMOKEY VEGETABLE CASSEROLE
Smokey harissa vegetable casserole loaded with vegetables, providing an abundance of micronutrients. One pot recipe.
This recipe is gluten free, dairy free, soy free, nut free and vegan friendly.
5-a-day Smokey Vegetable Casserole
Smokey harissa vegetable casserole loaded with vegetables providing an abundance of micronutrients. One pot recipe.
Course Dinner
Cuisine Other
Keyword Vegetable Casserole Recipe
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 2
Calories 394 kcal
Ingredients
- One red onion diced
- 3 cloves garlic finely chopped
- 1 red pepper finely chopped
- 2 small to medium carrots finely chopped
- 1 tbsp harissa paste
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- 1 tin chopped tomatoes
- 1 cup vegetable stock
- 1 medium sweet potato cubed
- 1 can chickpeas drained and rinsed
- 1 cup frozen peas
Instructions
- Take a large heavy based pan and place it on low medium heat. Once hot, add the oil. When the oil is hot, add the onion and garlic. Cook the onion for 2-3 minutes then add the harissa paste, cinnamon, cumin and a splash of water. Cook for a further minute or so until a thicker paste forms. Add the pepper, carrots and chopped sweet potato and cook for another 3-5 minutes until all the vegetables are nicely coated in the paste.
- Time to add the liquids. Add the chopped tomatoes and vegetable stock and reduce to a low heat. Leave on a low simmer for about 40 minutes until the sweet potatoes are tender. Check the pan often, stirring frequently, add a splash more water/ stock if it ever looks like it’s getting too dry. Approximately 10 minutes before the sweet potatoes are ready, add the drained chickpeas and stir to combine. About 5 minutes later, add the peas. Once the chickpeas and peas are warmed through and the sweet potatoes are cooked, remove from the heat, ready to serve.
