⏱ Prep Time: 15 minutes
🔥 Cook Time: 40–45 minutes
🍽 Servings: 6
🌱 Diet: Vegetarian • High-fiber • Comfort food
🧾 Ingredients
Vegetables
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1 head broccoli, cut into florets
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1 head cauliflower, cut into florets
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1 large carrot, sliced
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1 red bell pepper, chopped
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1 yellow bell pepper, chopped
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1 small zucchini, sliced
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1 cup cherry tomatoes, halved
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1 small onion, chopped
Sauce
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1½ cups low-fat milk (or plant milk)
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2 tbsp olive oil or butter
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2 tbsp whole-wheat flour (or oat flour)
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2 cloves garlic, minced
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½ tsp paprika
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½ tsp black pepper
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¾ tsp salt
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½ tsp Italian seasoning or oregano
Topping (Optional but Recommended)
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¾ cup shredded mozzarella or cheddar
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2 tbsp grated Parmesan
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2 tbsp breadcrumbs or crushed oats
👩🍳 Instructions (Step-by-Step)
1️⃣ Preheat Oven
Preheat oven to 180°C (350°F). Lightly grease a baking dish.
2️⃣ Par-Cook Vegetables
Bring a pot of salted water to a boil.
Add broccoli, cauliflower, and carrots.
Boil 3–4 minutes, then drain and set aside.
3️⃣ Make the Creamy Sauce
Heat olive oil/butter in a saucepan.
Add garlic and sauté 30 seconds.
Stir in flour and cook 1 minute.
Slowly whisk in milk until smooth.
Add paprika, salt, pepper, and Italian seasoning.
Simmer until thickened (3–4 minutes).
4️⃣ Assemble
In a large bowl, combine all vegetables.
Pour sauce over vegetables and mix well.
Transfer to baking dish.
5️⃣ Add Topping
Sprinkle cheese evenly on top.
Finish with breadcrumbs or oats.
6️⃣ Bake
Bake uncovered for 35–40 minutes, until bubbly and golden.
7️⃣ Rest & Serve
Let rest 5–10 minutes before serving.
🌟 Serving Ideas
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Serve as a main dish with salad
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Pair with grilled chicken or fish
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Enjoy as a healthy side dish
❓ Q & A Section
Q1: Can I make this casserole vegan?
Yes!
✔ Use plant milk
✔ Replace butter with olive oil
✔ Skip cheese or use vegan cheese
Q2: Can I make this low-carb?
Absolutely.
➡ Skip flour and thicken sauce with cream cheese or Greek yogurt
➡ Omit breadcrumbs
Q3: Can I prepare this ahead of time?
Yes!
Assemble, cover, and refrigerate up to 24 hours before baking.
Q4: Can I freeze this casserole?
Yes.
Freeze baked casserole for up to 2 months.
Thaw overnight before reheating.
Q5: How do I avoid a watery casserole?
✔ Par-cook vegetables
✔ Drain well
✔ Let casserole rest after baking
Q6: What protein can I add?
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Chickpeas or lentils
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Grilled chicken
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Tofu or paneer
Q7: Is this good for weight loss?
Yes!
High in fiber, low in calories, and very filling.
🥗 Nutrition Highlights (Approx.)
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High fiber
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Rich in vitamins
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Balanced comfort food
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Great for meal prep