Vegetable Casserole
A hearty and flavorful vegetable casserole packed with broccoli, carrots, and bell peppers in a creamy, herb-infused sauce. Topped with melted Swiss cheese, this comforting dish is satisfyingly delicious without the high sodium.
For 4 servings
Cook the quinoa and preheat oven
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
- In a small saucepan, combine the rinsed quinoa and 1.5 cups of water. Bring to a boil.
- Reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed.
- Fluff with a fork and set aside.
Sauté the vegetables
- Heat olive oil in a large skillet or Dutch oven over medium heat.
- Add the chopped onion and cook until softened, about 4-5 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Add the broccoli florets, sliced carrots, and chopped bell pepper. Sauté for 5-7 minutes, until the vegetables are slightly tender-crisp.
Make the low-sodium sauce
- Sprinkle the all-purpose flour over the vegetables in the skillet and stir to coat everything evenly. Cook for 1 minute.
- Slowly whisk in the low-sodium vegetable broth, ensuring no lumps form.
- Gradually pour in the milk, stirring constantly until the sauce begins to thicken.
- Stir in the dried thyme, rosemary, black pepper, garlic powder, and onion powder. Let it simmer for 2-3 minutes.
Assemble and bake the casserole
- Remove the skillet from the heat. Gently fold in the cooked quinoa and 1 cup of the shredded Swiss cheese.
- Pour the entire mixture into the prepared baking dish and spread evenly.
- Sprinkle the remaining 0.5 cup of Swiss cheese over the top.
- Bake uncovered for 20-25 minutes, or until the casserole is bubbly and the cheese is melted and lightly golden.
Rest and serve
- Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This allows it to set.
- Serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor without salt, add a pinch of smoked paprika or a squeeze of fresh lemon juice to the sauce.
- 2Feel free to swap vegetables based on what you have. Zucchini, mushrooms, or green beans work well.
- 3To save time, you can use pre-cooked quinoa.
- 4Ensure your vegetable broth is labeled 'low-sodium' or 'no salt added' to keep the sodium content down.
- 5Don't overcrowd the pan when sautéing vegetables; cook in batches if needed to ensure they cook evenly.
Adapt it for your goals.
Gluten free
Use a gluten-free all-purpose flour blend instead of regular flour to thicken the sauce. Quinoa is naturally gluten-free.
veganVegan
Replace the 2% milk with unsweetened almond or soy milk, use olive oil instead of butter, and substitute the Swiss cheese with a dairy-free cheese alternative.
high proteinHigh protein
Add 1 can of rinsed, no-salt-added chickpeas or white beans along with the quinoa for a significant protein boost.
Why this is on our healthy list.
Heart Healthy
Extremely low in sodium, which is beneficial for maintaining healthy blood pressure levels and overall cardiovascular health.
Rich in Fiber
Loaded with vegetables and quinoa, this dish provides ample dietary fiber, which aids in digestion and promotes a feeling of fullness.
Packed with Vitamins
Broccoli, carrots, and bell peppers are excellent sources of essential vitamins like Vitamin C, Vitamin A, and Vitamin K.
Frequently asked questions
Yes, this casserole is very healthy. It's packed with fiber-rich vegetables and whole-grain quinoa. The low-sodium preparation makes it an excellent choice for heart health and managing blood pressure.