The Vegan Zucchini Hamburger Casserole is a tasty and comforting meal. This dish contains 330 calories per serving and takes 50 minutes to prepare. We made this recipe with olive oil, onion, garlic, ground meat substitute, zucchini, tomatoes, tomato paste, Italian seasoning, spices, vegan milk, sour cream, cheddar-style cheese, and parsley. Pair this meal with avocado salad, vegan garlic bread, roasted broccoli, whole-grain dinner rolls, simple green salad, vegan coleslaw, toasted sourdough, cooked spinach, or roasted cauliflower. Include this Vegan Zucchini Hamburger Casserole in the container and store for 4 days.
STATS:
- Total time: 50 minutes
- Serving size: 1½ cups
- Cooking time: 35 minutes
- Calories: 330 kcal
- Preparation time: 15 minutes
- Course: Main
- Serving: 6
- Diet: Vegan
- Cuisine: American
EQUIPMENT:
- Large skillet
- Large mixing bowl
- Wooden spoon
- Measuring spoons
- Knife
- Cutting board
- 9 × 13-inch baking dish
- Measuring cups
INGREDIENTS:
- 1 tbsp olive oil
- Half tsp onion powder
- 1 medium diced yellow onion
- Three minced garlic cloves
- 1 pound vegan ground meat substitute
- 3 medium zucchini
- 1 can drained diced tomatoes
- Quarter tsp black pepper
- 1 tsp smoked paprika
- 1 tsp Italian seasoning
- Half cup unsweetened plain vegan milk
- 1 tbsp tomato paste
- Half tsp salt
- 1 cup shredded vegan cheddar-style cheese
- Two tbsp chopped parsley
- Half cup vegan sour cream
INGREDIENT NOTES:
OLIVE OIL:
- Olive oil gives pleasant richness to the casserole and cooks the vegetables evenly. You may use canola oil as another choice.
VEGAN GROUND MEAT:
- We use this ingredient to give classic hamburger-style texture and taste to the recipe. It makes the dish more filling and provides vegan protein. You may use crumbled extra-firm tofu as a substitute.
ZUCCHINI:
- It gives moisture and a soft texture in the casserole. Zucchini has a mild taste that works well with the tomatoes, garlic, herbs, and vegan cheese. Utilize yellow summer squash as another idea.
TOMATO PASTE:
- This paste makes the casserole taste richer and more delicious. It gives a thick tomato mixture to the dish. You may use two tbsp tomato sauce as another option.
INSTRUCTIONS:
- First, preheat the oven to 375°F and grease the dish lightly.
- Warm olive oil in the skillet over medium heat, then cook the onion for 4 minutes and the garlic for 60 seconds.
- Break apart vegan ground meat in the skillet and cook for 7 minutes.
- Cut the zucchini into thin half-moons and cook for 5 minutes in the skillet.
- Stir in drained diced tomatoes, salt, Italian seasoning, tomato paste, smoked paprika, onion powder, and black pepper.
- Cook the ingredients for 3 minutes and whisk vegan milk with vegan sour cream in a bowl.
- Stir the mixture in the skillet then transfer the recipe in the dish.
- Spread it evenly and sprinkle shredded vegan cheese on top.
- Bake the casserole for 25 minutes in the preheated oven, then cool it for ten minutes.
- Lastly, sprinkle parsley on the casserole and serve.
SERVING SUGGESTIONS:
SALADS:
- Garden Salad
- Avocado Salad
- Vegan Coleslaw
- Simple Green Salad
- Cucumber Tomato Salad
BREAD SIDES:
- Vegan Garlic Bread
- Whole-Grain Dinner Rolls
- Vegan Cornbread
- Toasted Sourdough
- Herb Bread
SIDE DISHES:
- Steamed Green Beans
- Roasted Cauliflower
- Tomato Cucumber Salad
- Sautéed Spinach
- Simple Vegetable Soup
TIPS:
- Avoid cooking the zucchini too much so it does not get mushy in the recipe.
- Drain the tomatoes properly to avoid making a watery casserole.
- Include unsweetened vegan milk to add an unusual taste to the dish.
- Cool the meal for some time so the sauce gets thick and the casserole becomes easy to serve.
STORAGE INFORMATION:
FRIDGE:
- Store the casserole for four days in a container.
FREEZER:
- Freeze the casserole in separate portions for three months.
FAQs:
Can I include frozen zucchini in this recipe?
- Yes, you may add it after removing water properly, but fresh zucchini is recommended as it gives the best results.
Is vegan meat good to exclude from this dish?
- Yes, you may replace vegan meat with cooked lentils, crumbled tofu, or chopped mushrooms as per your choice.
Can I make this meal earlier?
- Yes, you may assemble the casserole and refrigerate it, covered, for one day in advance.
What makes the casserole watery?
- The extra water released from the zucchini and tomatoes makes the casserole watery.
NUTRITIONAL INFORMATION:
Iron: 3.1 mg
Total carbs: 25 g
Vitamin A: 1,850 IU
Fiber: 6 g
Calcium: 170 mg
Protein: 20 g
Sodium: 690 mg
Calories: 330 kcal
Net carbs: 19 g
Potassium: 720 mg
