This Broccoli and Vegetable Casserole is a nutritious and delicious way to enjoy a variety of vegetables, all brought together with a creamy yogurt mustard sauce and topped with a crispy, golden breadcrumb crust. It’s the perfect side dish or even a main course for a light meal. The yogurt mustard sauce gives a tangy flavor that pairs beautifully with the tender vegetables, while the breadcrumbs add a satisfying crunch. This casserole is customizable, making it easy to adjust according to your taste or dietary preferences.
Ingredients
For the Casserole:
- 2 cups broccoli florets (about 300g), washed and chopped
- 1 cup cauliflower florets (about 150g)
- 1 large carrot, peeled and sliced thinly
- 1 zucchini, sliced
- 1 red bell pepper, diced
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried thyme
For the Yogurt Mustard Sauce:
- 1 cup plain Greek yogurt (or regular yogurt)
- 2 tablespoons Dijon mustard
- 1 tablespoon whole grain mustard (for extra texture)
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 tablespoon honey or maple syrup (optional for sweetness)
- Salt and pepper, to taste
For the Topping:
- 1/2 cup breadcrumbs (panko or regular)
- 1/4 cup grated Parmesan cheese (optional)
- 1 tablespoon olive oil or melted butter
Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). Grease a large casserole dish with olive oil or butter to prevent sticking.
Step 2: Prepare the Vegetables
Wash and chop all the vegetables. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened and fragrant.
Step 3: Cook the Vegetables
Add the broccoli, cauliflower, carrots, zucchini, and red bell pepper to the skillet. Season with salt, pepper, and dried thyme. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are just tender but still vibrant. The goal is to lightly cook them, as they will continue to cook in the oven.
Step 4: Make the Yogurt Mustard Sauce
In a small mixing bowl, whisk together the Greek yogurt, Dijon mustard, whole grain mustard, lemon juice, olive oil, and honey or maple syrup (if using). Add salt and pepper to taste. The sauce should be smooth, creamy, and tangy.
Step 5: Combine and Assemble
Transfer the cooked vegetables to the prepared casserole dish. Pour the yogurt mustard sauce over the vegetables and gently mix everything to coat evenly. This will ensure that every vegetable is coated with the creamy, tangy sauce.
Step 6: Prepare the Topping
In a small bowl, mix the breadcrumbs, grated Parmesan cheese (if using), and olive oil or melted butter. This will help the breadcrumbs crisp up during baking and form a golden, crunchy topping. Sprinkle this mixture evenly over the top of the casserole.
Step 7: Bake the Casserole
Place the casserole in the preheated oven and bake for 20-25 minutes, or until the top is golden and crispy, and the sauce is bubbling. For an extra crispy crust, you can broil the casserole for the last 2-3 minutes of baking. Just be sure to watch carefully so it doesn’t burn.
Step 8: Serve
Once baked, remove the casserole from the oven and allow it to cool slightly before serving. This dish pairs wonderfully with a side of crusty bread or a light salad for a complete meal.
Cooking Tips
- Prep Ahead: To save time, you can chop the vegetables and prepare the sauce in advance. Store them separately in the fridge until you’re ready to assemble and bake the casserole.
- Customize the Vegetables: Feel free to add or substitute other vegetables like mushrooms, spinach, or green beans depending on what you have on hand or your preferences.
- Add Protein: For a more substantial meal, consider adding cooked chicken, tofu, or chickpeas to the casserole before baking.
- Dairy-Free Option: If you need a dairy-free version, substitute the yogurt with a dairy-free alternative like coconut yogurt, and omit the Parmesan cheese in the topping.
Nutritional Benefits
- Broccoli and cauliflower are high in fiber, vitamins, and antioxidants, which are beneficial for digestion and immune health.
- Carrots and zucchini provide vitamins A and C, which support eye health and skin.
- Greek yogurt is a great source of protein and probiotics, promoting gut health.
- Olive oil contains healthy monounsaturated fats that support heart health.
Dietary Information
- Vegetarian
- Gluten-free (ensure breadcrumbs are gluten-free)
- Dairy-free (with substitutions)
- Low-carb (if served without additional starches)
Nutritional Facts (per serving)
- Calories: 180 kcal
- Protein: 7g
- Fat: 12g
- Carbohydrates: 16g
- Fiber: 5g
- Sugar: 6g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- This casserole can be frozen for up to 2 months. To freeze, cool the casserole completely, then wrap it tightly in plastic wrap and foil. Thaw overnight in the refrigerator before reheating in the oven.
FAQs
Can I make this casserole ahead of time?
Yes! You can prepare the casserole up to the point of baking. Assemble it, cover it tightly, and refrigerate for up to 24 hours before baking. When ready to bake, follow the instructions.
What other vegetables can I use?
You can easily swap or add other vegetables such as spinach, mushrooms, or green beans. Just make sure to adjust cooking times to ensure they don’t overcook.
Is this casserole suitable for a low-carb diet?
If you want a lower-carb version, you can reduce or omit the breadcrumbs and substitute with a low-carb topping, like ground almonds or crushed nuts.
Can I make this casserole spicy?
Yes! You can add some red pepper flakes or chopped chili to the sauce or vegetables if you want a bit of heat in the dish.
Conclusion
This Broccoli and Vegetable Casserole with Yogurt Mustard Sauce is a hearty, flavorful, and versatile dish that’s perfect for any occasion. The combination of fresh vegetables, creamy yogurt mustard sauce, and crispy breadcrumb topping makes it a comforting and healthy choice. Whether served as a side dish or as a main course, it’s sure to be a hit with both vegetarians and non-vegetarians alike.