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Veggie casserole

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Veggie casserole with rice

Veggie casserole

Veggie casserole

This is a great family friendly recipe ideal for large gatherings and a heartwarming meal. This dish includes a variety of vegetables and vegetarian sausages for some plant based protein.

Ingredients

1 pack of vegetarian or vegan sausages
1 bag of carrots chopped into quarters
1 pack of mixed peppers cut into quarters
1 large onion sliced
1 tin of chopped tomatoes
2 cloves of garlic chopped
1 pack of button mushrooms sliced
1 green chilli chopped
1 tsp paprika
1 tsp cumin
1 tsp garam masala
1 tsp curry powder
Handful of fresh coriander roughly chopped
1-2 tbsp olive oil
1 pack of readymade microwavable rice or freshly cooked rice

Method

  1. Pre heat the oven to gas mark 4, 180 degrees Celsius
  2. In a large pan heat the oil; add the onions, garlic and chilli and saute until browned.
  3. Add all the vegetables, mix well and allow to cook until tender. Add the tin of chopped tomatoes followed by all the spices, mix and allow to simmer for 15 minutes.
  4. Meanwhile place the sausages in a pre-heated grill and cook on both sides until browned/ alternatively pan fry the sausages.
  5. Using a large oven proof dish pour the casserole mixture and spread well. Finally cut some of the sausages into halves and leave some whole and place on top and slightly press into the casserole mixture
  6. Finally bake in the oven for about 20 minutes, top with fresh coriander and serve with rice.

Recipe by

Gopika Papiah
Nutritionist

You can find lots of other quick and nutritious recipes on our Recipes page

There are also lots of great family recipes for all the family on the  NHS Healthier Families page

Find more information about good nutrition by visiting our Eat Better page

If you feel like you need support to lose weight visit our Healthier Me page to see if you are eligible to join one of our programmes.

We also have regular Cook and Eat programmes where you can meet other local residents and learn about small changes you can make to eat ore healthily.

You can also find lots of useful information about losing weight on the NHS Better Health website