Servings: 4
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
Calories per serving: Approx. 150–180 (depending on oil quantity used)
Ingredients:
- 1 large head of broccoli, chopped into small florets
- 1 tablespoon olive oil, plus extra for greasing the dish
- 1 handful baby kale (or chopped spinach if preferred)
- 1 small onion, finely diced
- 7 small cloves of garlic, minced
- 12 cherry or grape tomatoes, halved
- 1 small zucchini, thinly sliced (optional, adds volume and texture)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and black pepper, to taste
- 1 tablespoon nutritional yeast (optional, for a cheesy flavour without added fat)
- 1 egg, beaten (optional, helps bind the casserole for a firmer texture)
- 2 tablespoons rolled oats or oat flour (optional, for texture and light binding)
Instructions:
1. Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a medium baking dish with a touch of olive oil or line it with parchment paper.
2. Prepare the Vegetables
- Broccoli: Wash and cut the broccoli into bite-sized florets.
- Kale: Rinse the baby kale thoroughly and pat dry.
- Tomatoes: Slice cherry tomatoes in half.
- Zucchini (if using): Thinly slice and pat with a paper towel to remove excess moisture.
- Onion and Garlic: Finely dice the onion and mince the garlic.
3. Sauté the Base Flavours
In a large non-stick pan over medium heat, add 1 tablespoon of olive oil.
Add the diced onion and cook for 2–3 minutes until it becomes translucent.
Stir in the minced garlic and cook for another 1–2 minutes until fragrant.
4. Add Vegetables to the Pan
Add the broccoli florets to the pan and cook for about 5 minutes, just until they start to soften slightly.
Add the baby kale and allow it to wilt (1–2 minutes).
Stir in the halved tomatoes and zucchini (if using). Cook briefly for another 2–3 minutes.
Season the mixture with oregano, basil, salt, and black pepper. Stir well to distribute the flavours.
5. Combine and Transfer to Baking Dish
Remove the vegetable mixture from the heat.
If using egg and oats/oat flour, mix them into the vegetables now for a firmer, bake-style casserole.
Stir in nutritional yeast, if using, for a slightly cheesy depth without dairy.
Transfer the mixture into the prepared baking dish. Spread it evenly and press down gently with a spatula.
6. Bake
Place the dish in the preheated oven and bake for 25–30 minutes, or until the top is slightly golden and the casserole has set.
If you’d like a crispier top, you can broil it for the final 2–3 minutes, but watch closely to avoid burning.
7. Serve
Let the casserole rest for 5 minutes before slicing. Serve warm on its own or alongside a light protein like grilled tofu or chicken breast.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
Why It’s Great for Weight Loss:
- Low in calories yet nutrient-dense with fibre, vitamins, and antioxidants
- No heavy cream, cheese, or starchy fillers
- Contains a small amount of healthy fat for satisfaction without excess calories
- Supports digestion and fullness with cruciferous and leafy vegetables