Roasted Vegetable Casserole that can be made Mediterranean diet friendly or vegan.
I like that this is a healthier way to enjoy a casserole and that it features vegetables.
Roasted Vegetable Casserole
This is healthier vegetable recipe that can be made vegan or friendly to the Mediterranean diet.
It really is a great tasting recipe idea that would go great on the side with baked chicken or even with my Grilled Tofu Tacos.
Did you try my Roasted Lemon and Garlic Green Bean recipe?
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
This recipe is especially for anyone asking are oven roasted vegetables healthy.
This recipe does have some roasting of vegetables to prepare them for the casserole.
The process of roasting the vegetable is a simple one as is making the casserole.
The vegetables are roasted but, not fully cooked.
In this recipe the vegetables are roasted to help them stay more crisp.
Feel free to skip the roasting of the vegetables and cook them as desired.
People sometimes ask what is in a casserole.
Yes, casseroles have evolved over the years.
Back in the day we used to combined noodles with cream of whatever soup along with maybe a protein and some peas and call it a casserole.
What was once a filling yet, starch-filled meal has become a healthier way to eat.
This recipe features vegetables rather than noodles and starch. In place of the cream of whatever soup, we will use a vegan cheese sauce or a Mediterranean diet friendly version.
Roasted Vegetable Casserole
Tips for making casserole
I mentioned above that even thought this is a 'Roasted Vegetable' casserole, you can skip past the roasting. Simply prepare the vegetables as you desire and combine them with the cheese sauce.
Here are some more great tips for you.
- Casseroles are in general a great way to use up leftover food. Feel free to toss in whatever you feel may work. However, you may need to adjust the other ingredients such as the cheese sauce.
- Yes, you can omit or substitute vegetables that are indicated in the ingredient listing below. However, you may need to adjust your other ingredients accordingly.
- Technically, this can be a no-bake casserole once you have prepared your vegetables. Simply toss together the roasted vegetables with the cheese sauce and serve.
How to make Vegan Cheese Sauce
I will provide a more Mediterranean diet friendly non-vegan cheese sauce with the casserole recipe below.
For a vegan cheese sauce, place all the ingredients listed below into a saucepan stirring continuously until you get a thick-cheesy sauce.
Here are the ingredients needed to make the vegan sauce for this recipe.
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- Vegan Cheese - ½ cup
- Nut or Oat Milk- 1 cup
- Nutritional Yeast- 2 tablespoons
- Paprika- 1 teaspoon.
- Olive Oil- 2 tablespoons.
- Seasonings to taste.
You may be wondering does low fat cheese melt.
To get a lower fat cheese sauce (non vegan version of this recipe) you may be thinking about using a lower fat cheese.
However, the result of using a lower fat cheese can be a texture that is less smooth and more gritty. Hence, swapping out fat could have an effect on the consistency of your casserole.
By the way, while you are here you may also be interested in these ideas.
- Easiest Greek Salad in Vinaigrette Dressing.
- How to Make Fire Roasted Tomatoes.
- Kale and Quinoa Caesar Salad.
- Mediterranean Style Green Bean Salad.
- Classic Eggplant Caponata.
- Easy Chicken Orzo Salad.
- How to Follow the Mediterranean Diet.
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Roasted Vegetable Casserole
Roasted Vegetable Casserole recipe.
I mentioned above that even though this is a 'Roasted Vegetable' casserole, you can skip past the roasting. Simply combine together your ingredients into the casserole dish with the cheese sauce to bake.
Also mentioned was a 'warning' for folks considering using a low fat cheese (non-vegan).
The result of using a lower fat cheese can be a texture that is less smooth and more gritty. Hence, swapping out fat could have an effect on the consistency of your casserole.
How to make the Mediterranean diet friendly sauce.
Skip this if you are using the vegan sauce mentioned above.
Combine the following ingredients in a saucepan and whisk over low to medium heat until thickened.
Ingredients needed for the cheese sauce.
- Flour- 1 tablespoon plus two teaspoons.
- Milk- 1 ½ cup . Use a low to no fat milk or nut milk.
- Grated Cheddar Cheese- â…” cup. Using a low fat version can be done however, it may affect your casserole consistency.
- Seasonings as desired.
Ingredients Needed to Make Roasted Vegetable Casserole.
Feel free to omit or substitute ingredients as desired.
You may need to adjust other ingredients accordingly.
For the roasted vegetables.
- Sauce- vegan or Mediterranean diet friendly version.
- Garlic- 4 cloves chopped.
- Onion- 1 sliced.
- Sweet Potato- 1 large sliced.
- Carrots- 2 sliced.
- Zucchini- 1 sliced.
- Broccoli- ½ head broken into florets.
- Red Bell Pepper- 1, seeds and top removed and sliced.
- Mushrooms- 2 cups, white preferred.
- Olive Oil- 2 tablespoons.
- Cherry Tomatoes- 1 cup.
How to make this roasted vegetable casserole.
- Start by roasting the vegetables. Preheat the oven to 450 and prep a rimmed baking sheet as needed.
- Combine the vegetables, except for the tomatoes, in a large bowl and toss with the olive oil. You can add any seasonings as desired.
- Transfer the vegetables to the prepped baking sheet and spread them out evenly.
- Roast for 25-30 minutes until tender, stirring the vegetables every ten minutes through roasting.
- Meanwhile, prepare a casserole dish for nonstick (quick spray could work). Prepare the cheese sauce.
- Turn the oven down to 350 and transfer the roasted vegetables to the casserole dish along with the tomatoes. Cover with the cheese sauce and return this to the oven for five to ten minutes. Stir the ingredients and serve.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Roasted Vegetable Casserole, a delicious vegan and Mediterranean diet friendly casserole that is perfect for serving for dinner!
Roasted Vegetable Casserole
Ingredients
- Sauce- vegan or Mediterranean diet friendly version provided in post. Garlic- 4 cloves chopped.
- Onion- 1 sliced.
- Sweet Potato- 1 large sliced.
- Carrots- 2 sliced.
- Zucchini- 1 sliced.
- Broccoli- ½ head broken into florets.
- Red Bell Pepper- 1 seeds and top removed and sliced.
- Mushrooms- 2 cups white preferred.
- Olive Oil– 2 tablespoons.
- Cherry Tomatoes- 1 cup.
Instructions
- Start by roasting the vegetables. Preheat the oven to 450 and prep a rimmed baking sheet as needed.
- Combine the vegetables, except for the tomatoes, in a large bowl and toss with the olive oil. You can add any seasonings as desired.
- Transfer the vegetables to the prepped baking sheet and spread them out evenly.
- Roast for 25-30 minutes until tender, stirring the vegetables every ten minutes through roasting.
- Meanwhile, prepare a casserole dish for nonstick (quick spray could work).
- Prepare the cheese sauce.
- Turn the oven down to 350 and transfer the roasted vegetables to the casserole dish along with the tomatoes. Cover with the cheese sauce and return this to the oven for five to ten minutes. Stir the ingredients and serve.
Recipe Notes
originally posted:
December 24, 2020*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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