Vegan Italian Casserole

It is a hearty, filling & satisfying Vegan Italian Casserole with punchy Mediterranean flavors. It is prepared using nutritious vegetables, pasta,& vegetable cheese & is baked in a soothing tomato-herb marinade. Vegan Italian Casserole delivers the traditional touch of baked ziti/lasagna, except that they are made without dairy/meat. Vegan Italian Casserole is filled with rich tomato flavour, garlic, fresh herbs & melty vegan cheese; it is so delicious that even non-vegans cannot resist it. It is layered & baked golden on the top and soft & delicious at heart.

STATS

• Course: Main Course
• Cuisine: Italian-Inspired Preparation
• Time: 20 minutes
• Diet: Vegan
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Method: Oven-Baked
• Serving Size: 1 cup
• Yield: 6 servings
• Difficulty: Easy

EQUIPMENT

• 9×13-inch baking dish
• Large skillet
• Large mixing bowl
• Spatula/wooden spoon
• Measuring cups & spoons
• Pot for boiling pasta
• Colander

INGREDIENTS:

• Two cups of uncooked ziti or penne (gluten-free if necessary)
• One spoonful of the olive oil
• 1 sliced yellow onion
• A tablespoon of dried basil
• Three minced garlic cloves
• 1 chopped red bell pepper
• Half acup of chopped mushrooms
• One teaspoon of oregano, dried
• Red pepper flakes (optional): a quarter of a teaspoon
• One chopped zucchini
• Half a cup of tofu/vegan ricotta
• 1/4 teaspoon black pepper & 1/2 teaspoon salt
• One cup of vegan shreds of mozzarella
• Two tablespoons of nutritional yeast
• Three cups of marinara sauce, either handmade or purchased
• Garnish with fresh parsley as well as basil.

INGREDIENT NOTES:

Pasta:

• Penne, rigatoni, or ziti are a good place to serve sauce and evenly bake. Gluten-free also works.

Vegetables:

• Combine zucchini with peppers & mushrooms to get a bit of color & texture. Spinach or eggplant may be added, as well.

Ricotta:

• Use vegan ricotta available in stores or whip up a tofu one using crushed tofu, lemon, garlic & seasoning.

Marinara:

• Select a bold-flavored sugar-free one. It can be homemade or in a jar.

Vegan cheese:

• The shreds of mozzarella are best to melt. To give the top a richer topping, you can add some vegan parmesan to the mix.

Nutritional yeast:

• Gives it a dairy-free grit and tasty cheesy taste.

Seasoning:

• The use of Italian herbs like oregano and basil adds authenticity and fragrance.

INSTRUCTIONS:

1. Set the oven temperature to 375°F (190°C).
2. Drain and set aside the pasta after cooking it till it’s al crisp.
3. First, you need to warm up the olive oil in a pan over low fire.
4. Sauté the onions for three to four minutes, till they are tender.
5. Cook the garlic for one minute till it becomes aromatic.
6. Add bell pepper, zucchini, and mushrooms & simmer for 5 to 6 minutes. Add red pepper flakes, oregano, basil,
7. salt, & pepper for seasoning.
8. Cook it for 2 to 3 minutes after adding the marinara sauce.
9. Add drained pasta & stir till coated.
10. A 9 x 13-inch baking dish should be greased, then put half of the spaghetti in it.
11. Drizzle copious quantities of vegan ricotta on top.
12. Cover it with the remaining pasta mixture.
13. Add nutritional yeast & vegan mozzarella on top.
14. Wrap in foil and bake for 20 minutes.
15. Remove the lid & bake for 10 minutes, till it’s bubbling and golden.
16. Give it five minutes to rest before serving.
17. If desired, garnish with basil as well as parsley.

TIPS:

• Pasta should be cooked only until they are al dente, as it gets mushy during baking.
• You can also put in vegan sausage/lentils, too, as a source of extra protein.
• Use the top of vegan parmesan or breadcrumbs for topping.

DATA STORAGE:

Refrigerate:

• Maintain for as long as 4 days in a tightly sealed bag. Warm again in the microwave/oven till completely heated.

Freezer:

• Let cool fully, cut into parts, & package each one separately. You can freeze it just for 2 months. Before to warm up, must keep it thaw overnight.

FAQS:

Is this gluten-free?

• Yes. Use pasta without gluten & read the labels of the sauce and the cheese.

May I use other vegetables?

• Absolutely. It can be spinach, /kale, eggplant/broccoli.

What is a substitute for vegan ricotta?

• A good alternative is tofu mixed with seasoning or even cashew cream.

May I do it the previous night?

• Yes. Put the casserole and its cover together and keep in the fridge overnight. Bake on demand.

Does this help to prepare meals?

• Yes. It can be frozen and reheated, so it lends itself to batch cooking.

NUTRITION

Calories: 280
Protein: 11g
Fat: 8g
Saturated Fat: 2g
Carbohydrates: 38g
Fiber: 5g
Sugar: 6g
Sodium: 460mg
Calcium: 80mg
Iron: 2.2mg
Potassium:520mg