Ugandan Vegetable Casserole

May 15, 2023May 15, 20230 3
Ugandan Vegetable Casserole recipe for a healthy meal
in Vegetarian

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons vegetable oil
1 small onion , sliced and separated into rings
1 medium eggplant , unpeeled , cut into bite-sized pieces
1 small sweet red pepper , cored and thinly sliced
1 -2 garlic clove , peeled and crushed
1 lb fresh spinach , cleaned and chopped or package frozen chopped spinach , thawed
1 small zucchini , peeled and sliced
2 medium tomatoes , cut in wedges
1/2 teaspoon salt
1/4 teaspoon black pepper

Nutrision Information

Servings Per Recipe
4
Calories
207
Sugar
8g
Fat
14g
Ugandan Vegetable Casserole is a traditional African dish that has become popular worldwide because of its healthy ingredients and mouthwatering taste. This vegan casserole is made with a combination of fresh vegetables, including eggplant, spinach, zucchini, tomato, and sweet red pepper. The dish is seasoned with garlic, salt, and black pepper, making it full of flavor. This meal is easy to make and can be prepared ahead of time to enjoy throughout the week. Serve hot, topped with fresh herbs or tofu for a protein boost.

Instructions

1.Preheat oven to 375°F.
2.In a large skillet heat the vegetable oil over medium high heat.
3.Sauté onion until tender.
4.Add chopped eggplant, sweet red pepper, and garlic to the skillet and sauté until eggplant is slightly browned.
5.Add spinach and zucchini to the skillet and sauté until spinach is wilted.
6.Remove from heat and add tomato wedges, salt, and black pepper.
7.Transfer the mixture to a large casserole dish and cover with foil.
8.Bake in preheated oven for about 30 minutes or until veggies are tender.

PROS

This vegan dish is packed with nutrients and flavor.

It is an easy and budget-friendly meal to make for a weeknight dinner or to meal prep for a healthy lunch.

CONS

The dish may take some time to prepare and cook.

It may not be suitable for those who do not enjoy the taste of eggplant.

HEALTH & BENEFITS

This vegetable casserole is loaded with plant-based protein, fiber, and vitamins A, C, and K.
Eggplants are rich in antioxidants and may help in maintaining healthy blood sugar levels.
Spinach is low in calories and high in iron, calcium, and other essential nutrients for bone health.

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