Mixed Vegetable Casserole Recipe

I developed a Mixed Vegetable Casserole that layers seasonal produce with one unexpected pantry staple to reduce prep time and feed a crowd.

I never thought a casserole could make me curious until I threw together a Mixed Vegetable Casserole that balances crisp broccoli florets with a tang from plain Greek yogurt nonfat. It’s not your usual heavy bake, it sneaks in bright textures and surprising flavor notes that kept me tasting more.

I was expecting something boring and ended up smirking at dinner, wondering how a few simple swaps turned ordinary into interesting. If you like Healthy Casseroles that mess with your expectations, give this a shot , it’s the kind of dish that makes you ask what else you can do with vegetables.

Ingredients

• Broccoli: Crunchy, fiber rich, high in vitamin C and plant protein, keeps you fuller
• Cauliflower: Mild, low calorie, adds bulk and texture, good source of vitamin K
• Carrots: Sweet, crunchy, loaded with beta carotene for eyesight and sweet flavor
• Green beans: Light, fibrous, provide vitamins A and C, add snap to the dish
• Greek yogurt: Creamy, adds protein and tang, helps thicken sauce without much fat
• Cheddar cheese: Melty, adds savory fat and calcium, gives a salty rich mouthfeel
• Breadcrumbs: Toasty crunch on top, mostly carbs, makes casserole satisfyingly crisp
• Egg: Binds ingredients together, adds protein and structure so casserole holds up

Ingredient Quantities

• 3 cups broccoli florets trimmed
• 2 cups cauliflower florets
• 1 cup carrots sliced
• 1 cup green beans trimmed and cut into 1 inch pieces
• 1 cup frozen peas thawed
• 1 medium red bell pepper diced
• 1 medium yellow onion chopped
• 3 cloves garlic minced
• 2 tablespoons olive oil
• 2 tablespoons cornstarch
• 1 1/2 cups low fat milk
• 3/4 cup low sodium vegetable broth
• 1/2 cup plain Greek yogurt nonfat
• 1 large egg lightly beaten
• 1 cup shredded reduced fat cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1 teaspoon Dijon mustard
• 1 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1 teaspoon kosher salt or to taste
• 1 cup whole wheat breadcrumbs or panko
• 2 tablespoons chopped fresh parsley

How to Make this

1. Preheat oven to 375 F and grease a 9 by 13 inch baking dish with about 1 teaspoon of the olive oil.

2. Bring a large pot of salted water to a boil, blanch broccoli, cauliflower, carrots and green beans for about 3 to 4 minutes until crisp tender, then drain and plunge into ice water to stop cooking; drain well and set aside. Thaw the peas while that happens.

3. In a large skillet heat 1 tablespoon olive oil over medium heat, sauté chopped onion until translucent about 4 minutes, add garlic and diced red pepper and cook another 2 minutes until soft.

4. Make the sauce in the skillet by whisking cornstarch into about 1/2 cup of the milk until smooth, then add the rest of the milk and the vegetable broth; stir in Dijon mustard, dried thyme, dried oregano, black pepper and kosher salt. Cook, stirring, until the sauce thickens and just starts to bubble.

5. Turn off heat and whisk the nonfat Greek yogurt and the beaten egg in a small bowl, then temper that mixture by stirring in a few tablespoons of the hot sauce, then pour it back into the skillet and stir to combine. This keeps the yogurt and egg from curdling.

6. Add the sauteed onion mixture, blanched vegetables, thawed peas and the full cup of shredded reduced fat cheddar to the sauce; fold gently until everything is evenly coated. Taste and adjust salt and pepper if needed.

7. Transfer the veggie and cheese filling to the prepared baking dish, smoothing the top. In a small bowl mix the whole wheat breadcrumbs with the grated Parmesan, chopped parsley and the remaining olive oil until the crumbs are moistened.

8. Sprinkle the breadcrumb Parmesan mixture evenly over the casserole and press lightly so it sticks.

9. Bake uncovered for 20 to 30 minutes until the filling is bubbly and the topping is golden brown. Let the casserole rest 5 to 10 minutes before serving so it sets a bit.

Equipment Needed

1. 9 by 13 inch baking dish, greased with about 1 tsp olive oil
2. Large pot (6 qt or bigger) for boiling and blanching the veggies
3. Large skillet (10 to 12 inch) for sautéing and making the sauce
4. Colander plus a large bowl for the ice water bath and draining, its handy to have both
5. Mixing bowls, one small for tempering egg+yogurt and one medium for the breadcrumb mix
6. Whisk for the cornstarch slurry and the sauce (a fork works if you dont have one)
7. Wooden spoon or silicone spatula for stirring and folding the filling
8. Measuring cups and spoons for milk, broth, cornstarch and seasonings
9. Cutting board and a sharp chef’s knife, plus a box grater if you’re grating fresh Parmesan

FAQ

Mixed Vegetable Casserole Recipe Substitutions and Variations

• Broccoli (3 cups)
  • Cauliflower florets, same amount cup per cup; cooks the same and keeps the bake creamy.
  • Chopped asparagus or trimmed green beans, about the same volume; gives a firmer bite and a slightly sweeter flavor.
• Plain Greek yogurt nonfat (1/2 cup)
  • Sour cream, same amount; richer and a bit tangier but works fine.
  • Silken tofu, blended until smooth, use slightly more if you want thicker sauce.
  • Cottage cheese blended smooth, about 1 cup then drain a little if too watery.
• Whole wheat breadcrumbs or panko (1 cup)
  • Crushed whole grain crackers or pretzels, same volume; gives crunch and a bit more salt.
  • Rolled oats pulsed in a food processor, use same amount; a nuttier, chewier topping.
  • Gluten free panko or crushed rice cereal for GF option, cup per cup swap.
• Shredded reduced fat cheddar cheese (1 cup)
  • Monterey Jack or Colby, same amount; melts smoother and milder taste.
  • Gruyere or fontina, about 3/4 cup for a richer, more savory finish.
  • Part skim mozzarella for less sharpness, use cup per cup and add a bit of extra salt if needed.

Pro Tips

1) Dry the veggies really well after blanching, or the sauce will get watery and the topping turns soggy. Use a salad spinner or pat them with towels and let them sit a minute so steam escapes, it’ll make a big difference.

2) Take your time tempering the yogurt/egg combo, add just a few spoonfuls of hot sauce into the bowl first and whisk, then slowly pour that back into the skillet. If you’re nervous about curdling, let the pan cool 20 to 30 seconds off the heat before you start, or mix the yogurt with a tablespoon of the milk first to loosen it up.

3) Make sure the cornstarch is fully dissolved in cold milk before you add it to the hot liquid, and cook the sauce until it looks glossy and thick; if it seems thin, give it an extra minute. Also, if you want a silkier, richer feel, use a tiny splash of cream or swap half the milk for whole milk.

4) For a crunchier, tastier topping, toast the breadcrumbs with the Parmesan in a skillet with a little olive oil or butter until golden, then spread on top and press lightly. Leftovers reheat best in a hot oven or toaster oven to keep that crust crisp, avoid the microwave unless you like soggy crumbs.