Low-Fat Zucchini Casserole

This delicious low-fat zucchini casserole really is such a healthy casserole recipe and is so easy to make! Packed full of nutritious veg and wholesome rice, it makes a perfect vegetarian main dish, or serve a smaller portion as an accompaniment to other meals. As I've mentioned before, photography is most definitely not my strong point - my amateur pic really doesn't do this tasty treat justice, but please do try it for yourself!

Preparation Time 10 mins - Cooking Time 30 mins - Serves 4

2 medium zucchini (courgette), thinly sliced and then halved

1 large onion, finely diced

1 red pepper (capiscum), cut into thin strips

1 yellow pepper, cut into thin strips

3 medium tomatoes, finely chopped

4 large mushrooms, finely chopped

2 cloves garlic

300g long grain white rice

750ml vegetable stock

4 teaspoons dried paprika

2 tablespoons extra virgin olive oil

Method

1. Heat the olive oil in a large saucepan. Add the chopped vegetables, garlic and 3 teaspoons of paprika. Cook over a medium heat for about 5 minutes until the vegetables just start to soften slightly.

2. Transfer the mixture into a large flameproof casserole dish (Dutch oven) and sprinkle the rice evenly over the top. Next pour over the vegetable stock and sprinkle the last teaspoon of paprika on the top.

3. Bake uncovered in a preheated oven at 180 degrees celsius/350 degrees fahrenheit/gas mark 4 for 30 minutes until the rice is fully cooked, stirring halfway through the cooking time. Garnish the cooked zucchini casserole with a sprinkling of paprika and serve immediately.

Variations

You can try using brown rice in this zucchini casserole recipe instead of white if you prefer. And to add a little bit of bite, why not try sprinkling a teaspoon or so of chili powder into the saucepan with the chopped veggies.

Top Tip

Don't overcook the vegetables before transfering them into the casserole dish - they tend to go a bit soggy while the casserole is baking.

Nutrition Nugget

A member of the summer squash family, there are many different health benefits associated with zucchini. In particular, zucchini are an excellent source of vitamin C and also contain lutein, which is believed to promote good eye health.

For more easy casserole recipe ideas like this zucchini casserole, click here.

Or return to our home page for other delicious vegetarian main dish ideas.

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