Healthy Mixed Vegetable Casserole Recipe

Prep Time: 25 minutes
Cook Time: 45 minutes
Total Time: 1 hour 10 minutes
Servings: 6
Recipe Intensity: Medium (Involves chopping and a two-step baking process, but straightforward techniques).
Dietary Tags: Vegetarian, Gluten-Free, Nut-Free. Can easily be made Vegan.

Table of Contents

Ingredients

For the Roasted Vegetables:

1 medium sweet potato, peeled and cut into 1-inch cubes
2 medium zucchini, cut into 1-inch half-moons
1 large red bell pepper, chopped into 1-inch pieces
1 small head of broccoli, cut into florets
1 red onion, cut into 1-inch wedges
2 cups (200g) cremini mushrooms, halved
1 can (15 oz / 425g) chickpeas, drained and rinsed
3 tablespoons extra-virgin olive oil
1 teaspoon dried oregano
1 teaspoon smoked paprika
1 teaspoon garlic powder
Sea salt and freshly ground black pepper, to taste

For the Herb Yogurt Sauce:

1 cup (240g) plain Greek yogurt (full-fat or 2% for best texture; use a vegan yogurt for a dairy-free version)
1 clove garlic, minced
Zest and juice of 1 small lemon
¼ cup fresh parsley, finely chopped
2 tablespoons fresh dill, chopped (or 2 tsp dried)
1 tablespoon fresh chives, chopped
Salt and pepper to taste

For the Topping:

½ cup (50g) grated Parmesan cheese (optional, omit for vegan)
¼ cup (25g) panko breadcrumbs (or gluten-free breadcrumbs)
1 tablespoon olive oil

Equipment

Large rimmed baking sheet (or two medium ones)
Mixing bowls
Whisk
9×13 inch (or similar) baking/casserole dish

Instructions

Step 1: Roast the Vegetables & Chickpeas

Preheat & Prep: Preheat your oven to 425°F (220°C). This high heat is key for caramelization.
Combine Vegetables: In your largest mixing bowl, combine the sweet potato, zucchini, bell pepper, broccoli, red onion, mushrooms, and chickpeas.
Season: Drizzle with 3 tablespoons of olive oil. Add the oregano, smoked paprika, garlic powder, a generous pinch of salt, and several grinds of black pepper. Toss thoroughly until every piece is evenly coated.
Roast: Spread the mixture in a single layer on one or two baking sheets (crowding will steam them). Roast for 25-30 minutes, tossing halfway through, until vegetables are tender and have browned spots. Remove from oven and reduce oven temperature to 375°F (190°C).

Step 2: Prepare the Sauce & Assemble

Make the Sauce: While the vegetables roast, prepare the herb yogurt sauce. In a medium bowl, whisk together the Greek yogurt, minced garlic, lemon zest, lemon juice, parsley, dill, and chives. Season with a pinch of salt and pepper. Set aside.
Combine: Transfer the hot roasted vegetable and chickpea mixture to your 9×13 casserole dish. Pour the herb yogurt sauce over the top and gently fold everything together until the vegetables are well-coated. The sauce will loosen from the warmth of the veggies.

Step 3: Add Topping and Final Bake

Prepare Topping: In a small bowl, mix the panko breadcrumbs with 1 tablespoon of olive oil (and the optional Parmesan, if using).
Top & Bake: Sprinkle the breadcrumb mixture evenly over the casserole. Place in the 375°F (190°C) oven and bake for 12-15 minutes, or until the topping is golden brown and the casserole is bubbly around the edges.

Serving & Storing

Serve: Allow the casserole to rest for 5-10 minutes after baking. This helps the sauce set slightly. Garnish with extra fresh herbs. Serve warm on its own, or with a side of crusty whole-grain bread or a simple green salad.
Store: Let leftovers cool completely, then store in an airtight container in the refrigerator for up to 4 days.
Reheat: Reheat individual portions in the microwave until hot, or reheat the entire casserole, covered with foil, in a 350°F (175°C) oven for 15-20 minutes.
Freeze: For best texture, freeze before adding the breadcrumb topping and the final bake. Assemble the casserole with sauce in a freezer-safe dish, wrap tightly, and freeze for up to 3 months. Thaw overnight in the fridge, add the topping, and bake as directed (you may need a few extra minutes).

Chef’s Notes & Customizations

Vegetable Swap: Use what you have! Butternut squash, cauliflower, carrots, or cherry tomatoes all work beautifully. Aim for about 8-9 cups total of chopped veg.
Protein Boost: Add 1 cup of cooked quinoa or lentils to the mix before adding the sauce, or top with sliced grilled chicken or flaked salmon for serving.
Make it Creamier: For a richer sauce, stir ¼ cup of grated Parmesan into the yogurt mixture before folding with the vegetables.
Spice It Up: Add a pinch of red pepper flakes to the vegetable seasoning or to the breadcrumb topping.

Nutrition Information (Per Serving, estimated)

Calories: ~320
Total Fat: 14g
- Saturated Fat: 3g
Cholesterol: 10mg (0mg if vegan yogurt & no cheese)
Sodium: 280mg
Total Carbohydrates: 36g
- Dietary Fiber: 9g
- Sugars: 10g (naturally occurring)
Protein: 15g

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