Vegetarian casseroles are great for busy nights. If you’re trying to get healthier this year forget the fad diets and turn up the vegetables in your meals. Flavored with herbs instead of salt and fatty sauces, this casserole is a healthy delight! There is just nothing like the comfort of an old-fashion casserole to add pizazz to your meals. Here is a good one for you to try. http://www.gourmetrecipe.com http://www.gourmandia.ca http://www.gourmetrecipe.com/recipes/diet-choices/vegetarian-recipes/vegetarian-casserole

1. Vegetarian Casserole Recipes
From the French word for saucepan, a casserole refers to a large, deep oven-proof
dish that doubles as a serving container. Coincidentally, casseroles can also be term
for the foods that are cooked in it. Other countries call it a variety of names such as
bakes, hot dishes, tagines (a Moroccan dish with a cone-shaped cover) but the
common denominator is the composition and cooking method. Casseroles can be
made from ceramic, porcelain or glass and come in various sizes from small ramekins
holding individual portions to sizeable vessels that serve an entire family.
Casseroles usually comprise of chunks of meat, poultry, fish or seafood with the
addition of chopped seasonal vegetables. This is bound together with a starchy
component of like flour, pasta or root vegetables like potatoes and topped with a
crusty melted cheese. The result is a multi-component hearty dish that can be either
be the highlight of a dinner spread or a complement to it. Casseroles can be classified
as comfort food due to the heartiness of the dish.
During the cooking process, usually slowly baked in an oven, liquids from the
ingredients are released and combine with or “marry” other liquid ingredients to form
a thick flavorful sauce. Additional cooking liquids include stock, beer or wine.
An example of a popular dish that is considered vegetarian casseroles is potato au
gratin, a very simple but rich dish of sliced potatoes baked with milk or cream and
topped with crusty melted cheese that is browned in a broiler.
Impress your friends by preparing cabbage gratin with polenta, a casserole given a
sweet touch with grated apple and calcium-rich with milk and cheese. Like all
vegetarian cooking, feel free to replace ingredients with what’s in season. In this case,
cabbage may be replaced with other nutritious greens such as spinach or kale.
Polenta, available in specialty stores and big supermarkets, is a fine- or coarse-ground
cornmeal that is boiled to a paste then further cooked by frying, baking or grilling. In
this casserole, it provides the creamy element to the dish. If unavailable, it can be
replaced with mashed potatoes.
For a more protein-dense dish, use vegetables such as different kinds of beans, dark
green leafy vegetables like spinach, kale, broccoli leaves and soy products like tofu.

2. Cabbage Gratin with Polenta
Seasonality: December-February (Winter)
Location: Ottawa (Eastern Forest Region)
The sharp flavour of cabbage mellows when cooked in milk.
Servings: 4-6
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Difficulty Level: Easy
Ingredients:
1 head red cabbage, chopped, 1 onion, diced, 1 1/2 C milk, 1 potato, peeled and
grated, 1 apple, grated, 2 C prepared polenta (available at grocery stores and specialty
shops), 3 C sharp cheese, grated (old cheddar recommended)
Preparation Instructions:
Core and chop the cabbage and dice the onion. Boil the cabbage for five minutes, and
then drain off the water. Return cabbage to pot, add the onion and a little butter or
cooking oil. Sautee the cabbage and onion, then add the milk. Boil the cabbage and
onion in the milk for ten minutes, on high heat, stirring to prevent sticking. Remove
cabbage from heat once the liquid is significantly reduced, and set aside. Lightly oil a
baking dish. Add prepared polenta to the oiled dish by the spoonful. Top with grated
apple and grated potato. Pour cabbage mixture over everything. Top with shredded
cheese. Bake at 350 for about 30 minutes. Remove from oven. Serve hot as a side dish
or a light main course, and enjoy!

3. Unstuffed Pepper Casserole
Get the taste of classic stuffed peppers without the hassle in this delicious casserole.
Making it with lean, ground beef, brown rice, fat-free Italian dressing, and low-fat
cheese creates a healthy, hearty meal, as well.
Servings: 4-6
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Difficulty Level: Average
Ingredients:
1 lb. lean, ground beef, 1/3 cup chopped onion, 2 cup coarsely chopped red and
yellow peppers, 1/2 tsp. garlic powder, 1/2 tsp. coarse ground black pepper, 1 can (14
oz.) diced tomatoes, drained, 1 1/2 cups instant rice, white or brown, 1 tsp.
Worcestershire sauce, 1 tsp. fat-free Italian seasoning, 8 oz. low-fat sharp Cheddar
Cheese, divided, 1 can (15 oz.) tomato sauce
Preparation Instructions:
Preheat oven to 375 degrees. In a large skillet or saucepan, over medium-high heat,
sauté ground beef, onions, and peppers for about 10 minutes, or until the beef is
browned and the vegetables are tender. Remove from heat. Drain off excess fat and
season meat mixture with garlic powder and pepper. Stir in tomatoes, rice,
Worcestershire sauce and Italian seasoning. Add 1 cup cheese, and stir. Spread
mixture into a 13x9-inch casserole dish. Top with tomato sauce and remaining cheese.
Bake, uncovered, for 20 minutes, or until cheese is melted and bubbly. Let stand 5
minutes before serving.

4. Spicy Mashed Sweet Potatoes Recipe
Super-food sweet potatoes are transformed into a tangy, spicy side dish or even a
main dish for a Meatless Monday.
Servings: 4-5
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Difficulty Level: Average
Ingredients:
2 sweet potatoes (about 1 1/2 pounds), 3/4 teaspoon ground cumin, 1/2 teaspoon
ground coriander, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, A few
grinds of fresh black pepper, 1-2 tablespoons freshly squeezed lime juice (from 1 lime)
(or substitute lemon juice), 1 (15-ounce) can black beans, rinsed and drained, 1 (3- to
4-ounce) can chopped green chiles, Big handful of frozen corn kernels (1/4-1/2 cup,
Handful of frozen peas, Garnish: chopped fresh cilantro
Preparation Instructions:
Peel sweet potatoes and cut into 6 or 8 pieces each. Place potatoes in a microwave
safe container with a lid and cook on high (1100 watt microwave oven) for 12-13
minutes. Remove from oven and mash potatoes using a potato masher. Add cumin,
coriander, garlic, onion, pepper and lime juice and stir to combine. Gently stir in
beans, chiles, corn and peas. Add a bit of water if it seems too thick (up to 1/4-1/3 cup
or so should be fine). Return to microwave oven and cook 2 minutes, to combine
flavors and heat it thoroughly. Serve as is, or garnish with chopped fresh cilantro and
serve.
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