vegetable casserole

Equipment

• Large pot
• Saucepan
• Mixing bowl
• Baking dish (9×13 inch)
• Oven

Ingredients

Vegetables

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 cup sliced carrots
• 1 cup green beans (trimmed)
• 1 medium zucchini (sliced)
• 1 medium bell pepper (chopped)
• 1 medium onion (finely chopped)
• 2 cloves garlic (minced)

Sauce

• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 2 cups milk (warm)
• ½ cup vegetable broth
• 1 cup shredded cheese (cheddar or mozzarella)
• ½ teaspoon black pepper
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon paprika
• ½ teaspoon dried oregano

Topping

• ½ cup breadcrumbs
• ¼ cup grated parmesan cheese
• 1 tablespoon olive oil or melted butter

Instructions

Step 1: Prepare the Vegetables (Medium Intensity)

1. Bring a large pot of salted water to a boil. Add broccoli, cauliflower, carrots, and green beans. Blanch for 3–4 minutes until slightly tender but still firm. Drain and immediately transfer to cold water to stop cooking. Set aside.
2. Intensity: Medium heat Time: 5–7 minutes

Step 2: Sauté Aromatics (Medium Intensity)

1. In a pan, heat a small amount of oil over medium heat. Add chopped onion and cook until translucent. Stir in garlic and cook for another 30–60 seconds until fragrant.
2. Intensity: Medium heat Time: 3–4 minutes

Step 3: Prepare the Creamy Sauce (Medium-Low Intensity)

1. In a saucepan, melt butter over medium heat. Add flour and whisk continuously to form a roux. Cook for 1–2 minutes until lightly golden. Gradually add warm milk and vegetable broth, whisking constantly to avoid lumps.
2. Let the mixture simmer until thickened. Add cheese, salt, pepper, paprika, and oregano. Stir until smooth and creamy.
3. Intensity: Medium to low heat Time: 8–10 minutes

Step 4: Combine Ingredients (Low Intensity)

1. In a large mixing bowl, combine the blanched vegetables, sautéed onions, zucchini, and bell pepper. Pour the prepared sauce over the vegetables and mix gently until evenly coated.
2. Intensity: No heat Time: 3–5 minutes

Step 5: Assemble the Casserole (Low Intensity)

1. Preheat oven to 180°C (350°F). Grease a baking dish lightly. Transfer the vegetable mixture into the dish and spread evenly.
2. In a small bowl, mix breadcrumbs, parmesan cheese, and olive oil. Sprinkle evenly over the top.
3. Intensity: No heat (prep stage) Time: 5 minutes

Step 6: Bake the Casserole (Medium Intensity)

1. Place the casserole in the preheated oven and bake until the top is golden brown and the sauce is bubbling.
2. Intensity: Medium oven heat (180°C / 350°F) Time: 30–35 minutes

Step 7: Rest and Serve (Low Intensity)

1. Remove from oven and let the casserole rest for 5–10 minutes before serving. This helps the sauce set and enhances flavor.
2. Intensity: No heat Time: 5–10 minutes

Nutrition

Calories: 280–320 kcal · Protein: 10–12 g · Fat: 14–18 g · Carbohydrates: 25–30 g · Fiber: 5–7 g