Casserole dishes recipes have been popular since the turn of the century. A great way to use up the odds and ends in your pantry and refrigerator, delicious casserole dishes are also popular with working mothers who rely on freezer dinners to get them through the busy week. Here are two delicious and filling vegetarian casserole recipes to try for your next Meatless Monday, and by all means, experiment with spices and vegetables to find your own perfect casserole recipe.
Black Bean Casserole
1 cup chopped onion
1 tbsp vegetable oil
1 19 ounce can of diced tomatoes OR 1/2 can diced tomatoes and 3/4 cup medium salsa
1 14 oz, can of black beans, drained and rinsed
1 cup whole kernel corn
1 tbsp chili powder
3/4 cup cornmeal
1 cup 2% milk
1 1/2 cups shredded old cheddar cheese
Over medium-high heat,
cook onion in oil in a large saucepan for three minutes.
Add canned tomatoes, beans, corn and chili powder and
reduce heat to low. Simmer for about one hour uncovered until
slightly thickened, and stir it three to four times while cooking.
Pour thickened mixture into a 13 by 9 inch lasagna dish and sprinkle
cornmeal over the top. Use a small bowl to whisk together the milk and
eggs and pour over the cornmeal. Spread shredded cheese over the top.
Bake for about an hour (check at 50 minutes).
This recipe freezes very well, and actually tastes better the following
day. It makes 6 hearty servings. Each serving has 350 calories, 7 grams
of dietary fiber, 14 grams of fat, 42 grams of carbs and 18 grams of protein.
To make this a full meal, serve it with a mixed green salad and whole wheat bread.
Black bean casserole recipes are a great way to introduce vegetarian dishes to non-vegetarians. Chili powder, cheese and beans are a tasty and economical team.
Brown Rice Vegetarian Casserole
3 cups and 3/4 cup water
1 cup brown rice
1 cup diced celery
1/2 cup chopped onion
2 tbsp extra virgin olive oil
1 19 ounce can of diced tomatoes or 1/2 can of tomatoes and 3/4 cup salsa
2/3 cup sliced black olives
2 tbsp all-purpose flour
2 tsp chili powder
1 tsp salt
1/4 tsp garlic powder
1 cup green peas
2/3 cup low fat shredded cheddar cheese
Boil 3 cups of water in a large pot and cook brown rice according to directions.
(It can take anywhere from 20 minutes to 40 minutes depending on whether you are
using real brown rice or Uncle Ben’s brown rice.)
In a separate medium sized pot, heat oil and sautee celery and onion until they
are tender and translucent. It should take about three to five minutes. Add tomatoes
and salsa (if you are using it) and the olives and bring mixture to a boil. In a small
bowl mix flour and seasonings into 3/4 cup of water. Stir this into the big pot, and cook
until it has thickened (about three to five minutes.) Then add peas.
Preheat oven to 350 degrees F. Pour half the sauce mixture into a 2 L or 8 cup casserole dish. Cover with the cooked brown rice. Cover with the leftover vegetable sauce and sprinkle cheese over the entire dish. Bake for about 25 minutes or until the cheese is bubbling and the casserole is heated through. This recipe makes 6 good sized servings and freezes well. Each serving has 294 calories, 5 grams of dietary fiber and 12 grams of fat. It has 40 grams of carbs and 9 grams of protein.