Easy Vegetarian Recipe: Tasty Quorn Casserole with Ginger, Coconut and Lemongrass

Pretend Chicken with Ginger, Coconut and Lemongrass:

 Easy Low-Fat Casserole Recipe

quorn casserole with broccoli and potatoes

This is a cheap and low-fat vegetarian recipe that is ready to eat in about 40 minutes. Quorn is high protein meat substitute that is healthier and cheaper than chicken. This whole dish cost me only £3 for 4 servings and at only 172 calories per portion, great for weight control. I use it often in my 5:2 diet regime. 

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

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: 10 min

Cook time: 45 min

Ready in: 55 min

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