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Eat Your Veggies Casserole Recipe

February 28, 2013 19 Comments

One of my favorite things about winter food is how hearty and comforting it all is. When it’s cold and gloomy out, a steaming bowl of soup or a plate of lasagna can do the soul a lot of good. That said, those traditional feel-good dishes are not so good for your waistline. Recently Josh and I were craving a hearty and delicious casserole, but were hoping we could substitute a few staples to lessen the calories without giving up the taste. We think we succeeded.

Girl Gone Veggie Erin Smith Silk Almondmilk Eat Your Veggies Casserole Cooked

I give you the Eat Your Veggies Casserole. In it you’ll find veggies, veggies, and more veggies. There’s Greek yogurt instead of sour cream and almondmilk instead of skim milk. I feel like everyone is in on the scoop about how Greek yogurt can cut down on calories and fat but did you know that Silk PureAlmond Unsweetened Original has 60 less calories per cup than skim milk? In this recipe, that’s a savings of 240 calories!

And the best part, this comfort food comes with a comfort-sized portion. When figuring out the calories for this dish I planned on people being very hungry, like we were at the time. You can eat a fourth of this:

Girl Gone Veggie Erin Smith Eat your veggies Silk almondmilk cooked casserole

for this:

Girl Gone Veggie Erin Smith Nutrition Eat Your Veggies Casserole

If paired with another dish for a meal this casserole can serve 8. Josh and I had such a fun time preparing the casserole, and we had an even better time eating it! It was so delicious and had that comforting taste we were craving. I really hope you try this dish one cold frigid day and that it brings your taste buds happiness.

Erin Smith Girl Gone Veggie Raw Veggies Eat Your veggies casserole

Eat Your Veggies Casserole Recipe

Veggies/Filling

1 lb Frozen spinach

2 12 oz bags of mixed frozen vegetables **(Use your favorites mixes. We used a carrot and cauliflower mix and then a green bean and potato mix. The green bean and potatoes were in a butter sauce so if you use a bag of veggies that were not frozen in a butter sauce you’ll cut your calories and fat by quite a bit. We just really wanted some potato and green bean goodness in there. :D)

Roasted garlic (5 large cloves)

Seasonings (to taste):

Black pepper

Paprika

 Sauce

2 tbs reduced-calorie butter/margarine blend

¼ cup white flour

4 cups unsweetened almondmilk (or skim milk)

6oz plain Greek yogurt

1 cup Shredded white cheddar

¼ cup shredded parmesan cheese

Seasonings (to taste):

Black pepper

Onion powder

Paprika

Pepper

Mustard powder

Ground nutmeg

Cayenne pepper

Topping

¼ shredded sharp cheddar

¼ cup shredded Parmesan cheese

¼ cup Panko bread crumbs

Instructions

  • Thaw veggies and transfer to a large mixing bowl.
  • Season veggies with pepper, and paprika, toss to combine everything.
  • Transfer veggie mixture to a medium-sized casserole dish.
  • Wrap bulb of garlic in aluminum foil and bake at 450 degrees for 1 hour.
  • In a medium sauce pan, bring almondmilk to a simmer (not boil) over medium heat.
  • Add spices (pepper, paprika, mustard powder, ground nutmeg, onion powder,  & cayenne pepper).
  • Add approximately 5 cloves of roasted garlic (you can use more or less to taste—5 gives a pretty strong garlic flavor).
  • Briefly remove from heat. With an immersion blender, blend until garlic cloves are fully pureed.
  • Return to heat and add shredded parmesan cheese. Whisk until everything has dissolved.
  • Reduce heat to low.
  • Add Greek yogurt and mix until fully combined.
  • Add shredded white cheddar and whisk until fully combined.
  • Remove from heat and pour sauce over veggies.
  • Mix gently, so that sauce coats veggies evenly.
  • Top casserole with shredded cheddar, parmesan, and panko.
  • Sprinkle with paprika for color. Cover and Cook for 30-45 minutes at 350 degrees, or until sauce begins to bubble through the topping.
  • Remove cover and cook for an additional 15 minutes.
  • For a crispier topping, finish for 5 minutes under the broiler.
  • Allow to cool for 15 minutes and then serve.

Question of the Day: What’s your favorite winter comfort food?

Comments

  1. GiGi Eats Celebrities says

    February 28, 2013 at 1:37 am

    What’s funny is since living in LA, I forgot was Winter was like! But… When I was at home from XMAS, I was dead center in winter, and honestly ANYTHING piping hot is comfort for me in the winter – anything my dad cooks, double the comfort! 🙂

    Reply
    • Erin says

      March 1, 2013 at 2:10 am

      Everything’s better when made with love!

      Reply
  2. Miz says

    February 28, 2013 at 7:10 am

    I may kiss you on the mouth for saying DO IT! USE FROZEN VEGGIES!!! IT’S OK!! 🙂

    Reply
    • Erin says

      March 1, 2013 at 2:10 am

      It really is okay! Delicious, even! 🙂

      Reply
  3. Linz @ Itz Linz says

    February 28, 2013 at 7:32 am

    YUM! and i def use frozen veggies – they’re so darn convenient!!

    Reply
    • Erin says

      March 1, 2013 at 2:10 am

      They really are! Especially in this casserole!

      Reply
  4. Heather (Where's the Beach) says

    February 28, 2013 at 8:57 am

    YUM. Love the convenience of frozen veggies and try to keep a few different mixes on hand.

    Reply
    • Erin says

      March 1, 2013 at 2:10 am

      I love experimenting with different mixes. It’s always fun!

      Reply
  5. laura @ scribbles and sass says

    February 28, 2013 at 9:31 am

    Yum! Looks delicious.

    Reply
    • Erin says

      March 1, 2013 at 2:11 am

      Thanks, it really was!

      Reply
  6. Kierston says

    February 28, 2013 at 9:38 am

    I need to make soup as I love a good soup during the winter 🙂

    I’ve never had a casserole dish before!

    Reply
    • Erin says

      March 1, 2013 at 2:11 am

      Soups in the winter are wonderful! Casseroles are really hearty and good too!

      Reply
  7. Tara @ I'm Fit Possible says

    February 28, 2013 at 1:23 pm

    I love using fresh veggies, but frozen ones are so darn convenient and just as yummy! Great recipe!

    Reply
    • Erin says

      March 1, 2013 at 2:12 am

      Thanks so much! I like fresh the most, frozen second, and canned the least. But at the end of the day I’ll take any veggie over no veggie.

      Reply
  8. Martha says

    February 28, 2013 at 3:19 pm

    Oh my yum! I cannot wait to try this. I have been dabbling in a few veggie only days a week – it’s hard getting the man on board but something hearty like this might do the job!

    Reply
    • Erin says

      March 1, 2013 at 2:12 am

      This is definitely a guy approved food! I hope your man loves it! 🙂

      Reply
  9. Hannah @ CleanEatingVeggieGirl says

    March 1, 2013 at 2:12 pm

    Seriously..how good does this look and sound? I LOVE veggies! 🙂

    Reply
    • Erin says

      March 2, 2013 at 9:57 am

      It was sooo good!

      Reply
  10. Sharon says

    October 26, 2013 at 8:39 pm

    i assume i put the flour and butter together and mix into the almond milk and then bring to simmer or ….i don’t see the part where you use the flour and butter. i’m definitely a recipe cook, but this looks so good, i’m going to wing it tomorrow. thanks for sharing.

    Reply

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Hello! My name is Erin and I’m a 30-something marketing professional living in Omaha, Nebraska. I love good food, clean skincare, traveling the world, and making the most out of every day. Welcome to Her Heartland Soul!

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