Weight Watchers Veggie Casserole

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Weight Watchers Veggie Casserole is hot, hearty & good. Colorful vegetables, softened beans, a small amount of herbs, and spices are put inside it. This is a calming protein recipe. It is most appropriate for an individual who wants to consume healthier food, though they can do without taste. It is a point-friendly recipe and is also simple. To cook in batches is wonderful. It can be used at meal times rushed days, lunch time, and dinner. It is a healthy selection of a dish, whether you are taking a WW program or not. Weight Watchers Veggie Casserole offers much flavor and few calories.

STATS INFO:

  • Calories: 180 per serving
  • Preparation time: 15 minutes
  • Serving size: 1¼ cups
  • Cook time: 30 minutes
  • Cuisine: American
  • Total time: 45 minutes
  • Course: Dinner
  • Diet: WW, Vegetarian
  • Serving: 6 servings

EQUIPMENT:

  • 9×13-inch casserole dish
  • Large skillet /saucepan
  • Mixing bowl
  • Cutting board & knife
  • Wooden spoon /spatula
  • Measuring cups & spoons
  • Oven

INGREDIENTS:

  • One cup of finely chopped onion
  • Two minced garlic cloves
  • One cup of carrots, chopped
  • 1 cup of chopped zucchini
  • One cup of bell peppers (chopped)
  • 1½ cups of bamboo florets (chopped)
  • One fifteen-ounce can of chopped tomatoes
  • One fifteen-ounce kidney/white beans
  • Half a cup of frozen corn
  • Half a teaspoon of dried oregano
  • 1/2 a teaspoon of dried basil
  • Half a teaspoon of black pepper
  • Add salt to taste.
  • Two tablespoons of tomato paste
  • One tablespoon of cooking spray/olive oil
  • Half a cup of shredded mozzarella with reduced fat
  • Two tablespoons of optionally chopped parsley

INGREDIENT NOTES:

Vegetables:

  • Make a combination of vegetables to your own taste. Spinach, squash, or mushrooms are also good. Cut them to a similar size so that they are cooked evenly.

Beans:

  • Beans supplement with fiber & protein. You may use any type of kidney, cannellini, black beans/chickpeas.

Diced Tomatoes:

  • It is simple when canned tomatoes are diced. Add tomatoes that are fire-roasted tomatoes to add flavor.

Tomato Paste:

  • Gives texture and flavor to the sauce with no point.

Mozzarella:

  • Mozzarella is not necessary, but it’s good to use up some golden crust and creaminess. Make it WW-friendly by reducing the fat.

INSTRUCTIONS:

  1. Set the oven to 375°F (190 °C).
  2. Make sure a 9 x 13-inch casserole dish is lightly oiled/sprayed.
  3. In a skillet over a low flame, heat the oil.
  4. Add vegetables such as onions & garlic.
  5. Bake before soft, three to four minutes.
  6. Add the sprouts, bell peppers, and small marrow.
  7. Cook for the next five minutes.
  8. Add the black pepper, salt, oregano, basil, beans, corn, tomato paste, and diced tomatoes.
  9. Boil for 5 to 6 minutes until somewhat thick.
  10. Evenly distribute the ingredients after pouring them into the casserole dish.
  11. Add shredded mozzarella on top if it’s not being used.
  12. Bake for 25 to 30 minutes in the heated oven, till it is warm and has a light crust on top.
  13. You may utilize chopped parsley as a garnish.
  14. After five minutes of waiting, serve.

TIPS:

  • Use already chopped or frozen vegetables to save cooking time.
  • For more bulk, add an amount of cooked brown rice or grain at the bottom.
  • To give the dish a buttery taste without dairy, add some lactic acid.
  • To make it spicy, add a few flakes of red pepper/chopped spicy peppers.
  • Make double as much as you need & save some for later.

STORAGE INFORMATION:

FRIDGE:

  • Keep remains for as long as four days in a tightly sealed container. Warm once more in the oven or heater.

FREEZER:

  • Store cooled pan well over two months in jars that are airtight. Let the fridge sit longer in order to soften, followed by heating.

FAQs:

May I prepare it in advance?

  • Yes. Cooked casserole can be prepared/refrigerated at least 24 hours in advance. When ready to serve, bake.

Can I turn this into a vegan?

  • Absolutely, just omit the mushrooms or find an alternative made out of plant-based cheese.

What is Smart Points’ value?

  • Usually 2-3 points about serving (non-cheesy). The WW app can track precisely comprising including your ingredients.

NUTRITIONAL INFORMATION:

Calories: 180
Carbs: 26 g
Total Carbs: 26 g
Fiber: 6 g
Protein: 8g
Serving size: 1¼ cups
Sodium: 290 mg
Serving: 6 servings
The total Weight Watchers points per serving of hearty veggie casserole is estimated at 2 (two) points.