Saturday 3 January 2015

Vegetarian Recipe: Squash, Courgette and Sweet Potato Casserole - Courgettes also known as Zucchini

Squash, Courgette and Sweet Potato Casserole
Squash, Courgette and Sweet Potato Casserole

How to make a cheap and tasty vegetarian casserole with squash, courgette, sweet potato and red beans

I love casseroles, they are so easy to make, you can vary them every time, they are healthy and nutritous and really cheap to make. This one cost me 69p per serving. At 145 calories per portion it is also an ideal dish to use on your fasting days if you are doing the 5:2 diet.   I have to say it works for me and is now more a way of life than a diet as such.

This casserole uses a combination of squash, courgettes, sweet potato with red kidney beans added for protein. 

It is ideal for any meal. Serve with crusty bread or on a bed of pasta. 


Cooking Time for this vegetable casserole 

Prep time: 
Cook time: 
Ready in: 
Yields: serves 4

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 medium courgettes/zucchini, cut into cubes
  • 1 small butternut squash, cut into cubes
  • 1 sweet pototo, cut into cubes
  • 2 cloves garlic, crushed
  • 10 button mushrooms, cut in half or quarter
  • 1 can chopped tomatoes
  • 1 tablespoon tomato puree
  • 1 small can red kidney beans, well rinsed
  • 2 teaspoons mixed dried herbs
  • black pepper

    Instructions


    1. Heat oil in a sausepan
    2. Add onion and cook until tranparent or soft
    3. Add garlic and herbs and cook for 1 minute only.
    4. Add vegetables, mix well, cover with lid and 'sweat' for 5 minutes.
    5. Add tomatoes and stock and beans
    6. Bring to the boil
    7. Reduce heat and simmer for 30 minutes until veggies are soft
    8. Serve on a bed of pasta or with garlic bread.

    Nutrition and Cost 

    this is packed full of goodness - and cost less than £1 per serving.
    The values are approximated and the costs are what they cost me at my local Aldi store.

    Ingredients
    calories
    fat
    protein
    carb
    fibre
    vits
    cost
    Sweet potato
    112
    0
    3g
    26g
    3.9g
    Vit A, Vit C,  calcium, iron, potassium,
    25p
    Courgette x 3
    120
    2.4g
    10.8g
    15g
    5.4g
    Vit A, Vit  C, Calcium , Iron, Potassium,

    1.00
    Button Mushrooms x 10
    40
    0
    6g
    6g
    2g
    Vit C, Iron,
    25p
    Can tomatoes
    32
    0
    4g
    10g
    4.2g
    Vit C, Vit A, Calcium, Iron, Magnesium, Vit B comlex, potassium
    35p
    Red Kidney Beans x 100g
    110
    0
    7g
    18g
    5.9g
    Vit C, Calcium, Iron,
    39p

    Squash
    63
    0.1g
    1.4g
    16g
    2.8g
    Vit A, Vit C, Calcium, Iron, Vits B complex, manganese, magnesium, potassium, Vit E
    30p
    Onion
    67
    0
    1g
    16g
    2g
    Vit C, Calcium, Iron
    5p
    Garlic
    3
    0
    2g
    1g
    0
    Vit A, Vit C, Calcium, Iron
    5p
    Stock Cube
    34
    0.6g
    0.5g
    2g
    0.2g

    14p








    For  4
    581





    £2.78








    Per serving
    145





    69p








    2 comments:

    1. This is what I am looking for. Good healthy , nutritious vegetarian food. May have to check on the tom puree if Ok for someone with diabetes but otherwise looks good for that too. Thank you :)

      ReplyDelete
    2. hope you enjoy it Jasmine - thanks for visiting and sharing

      ReplyDelete