Healthy Vegetarian Casserole

A healthy vegetarian casserole blends non-meat foods from the major food groups in a single oven-proof dish to make a hot, nutritious meal. You can get creative with your recipes by using beans, soy products, cheese or eggs for protein, with grains and vegetables for fiber and complex carbohydrates. Spices, herbs onions and garlic lend flavor to your casserole without extra salt.

Vegetarian Food Groups

The vegetarian pyramid from MayoClinic.com offers a visual guide to the major food groups and their proportions in a balanced vegetarian diet. Grains, such as wheat, rice or barley, form the base of the pyramid, followed by legumes, nuts and other proteins. Vegetables occupy the central portion of the pyramid, along with smaller portions of fruits. Fats represent the tip of the pyramid, signifying they should make up the smallest percentage of your daily calories. The American Heart Association advises that you get most of your daily fat calories from monounsaturated and polyunsaturated fats, such as olive or safflower oil, nuts and seeds to manage your cholesterol and prevent heart disease.

Planning Your Dish

You can prepare a low-fat vegetarian version of a classic casserole recipe -- Italian lasagna, a Mexican bean-and-tortilla casserole or a traditional macaroni-and-cheese dish -- or create a new recipe on the spot using ingredients in your cupboard or refrigerator. A whole-grain food, a source of protein, a selection of vegetables and a form of heart-healthy fat represent the basic groups in the vegetarian pyramid. To keep your casserole low in calories, saturated fat and cholesterol, use olive oil, low-fat or skim milk, vegetable broth, sauteed onions, fat-free cream soups or stewed tomatoes to make sauces for your casserole ingredients.

Ingredients

Whole-grain foods such as brown rice, wheat pasta, bulgur or quinoa can form the foundation of your casserole. Legumes such as pinto beans, black beans, chickpeas or lentils feature in many vegetarian casserole recipes, providing protein, fiber and iron. Soy products, such as tofu or tempeh, are versatile protein sources that blend well with a variety of seasonings or sauces. Starchy vegetables, such as sweet potatoes, corn or peas, add hearty substance. Broccoli, cauliflower, kale, cabbage and other cruciferous vegetables contain plant-based compounds that may help prevent cancer, according to the Linus Pauling Institute. Pumpkin, yellow squash, carrots and other orange or yellow vegetables provide vitamin A and beta-carotene. Red, green or yellow bell peppers add color, zest and vitamin C.

Spices and Seasonings

The Institute of Medicine recommends that you limit your daily sodium intake to no more than 1,500mg to keep your blood pressure within a healthy range. Fresh or dried herbs and spices bring flavor to casseroles without extra sodium. Spices, such as turmeric, ginger, cumin, coriander and curry, add an exotic flavor to recipes. Dried oregano, fennel seeds or basil lend an Italian note to pasta-and-tomato casseroles. Freshly chopped onion, garlic, green chilies, parsley, cilantro or freshly ground black pepper boost the flavor of your casseroles without added salt.

Finishing Touches

A layer of toasted almonds, chopped walnuts or pecans, sunflower seeds, green peas, grated cheese or whole-wheat breadcrumbs can top off your one-dish vegetarian meal. Firm tofu blended in a food-processor with bread crumbs and spices combines protein and complex carbohydrates in a crunchy casserole topping.