This is one delicious vegan casserole, loaded with healthy veggies and nutritious beans. It’s a truly healthy whole food meal, made with simple ingredients and ready in just 40 mins. It’s also vegan, gluten-free, and oil-free.
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Simple whole food ingredients
This nutritious zucchini and spinach bean vegan casserole is made with clean whole natural plant food ingredients. It contains healthy plant proteins and complex carbohydrates. Here is what you’ll need:
- cooked beans – I used white beans, however, you can use whatever beans you have in your pantry – kidney beans, black beans, cannellini beans
- veggies – I used zucchini, spinach, onion, and carrot
- ground flax seeds – for healthy Omega-3s
- seasoning – dried dill, savory, cumin, salt
For the full ingredients list, measurements, and instructions, please find the recipe card below.
Optimized for Weight-loss and Great Health
I have used only whole natural plant foods in this bean casserole recipe to help you lose weight and stay healthy.
That means no animal foods and no oils. This meal will not only keep you trim but also protect your heart, brain and overall health.
The beans are rich in minerals such as zinc and iron but also complex starch, which is digested slowly and prevents overeating. The beans also contain resistant starch that feeds the good gut bacteria in your gut which are vital for great weight and health.
This delicious meal is antioxidant and micronutrient-rich because of the onions, spinach, dill, cumin, and savory. These nutrient-dense foods fight inflammation, reduce oxidative stress and ultimately help you detoxify and shed the extra pounds.
The flax seeds have those important Omega-3 fats that are essential to brain health.
This Zucchini and Spinach Bean Casserole is
- Plant-based (vegan)
- Dairy-free
- Oil-free
- Gluten-free
- Loaded with healthy plant protein
- Rich in fiber and complex carbs
- Made with simple pantry ingredients
- Comforting
- A perfect healthy family meal
How to serve
You can enjoy this healthy zucchini and spinach bean casserole as a main dish. Here are some serving ideas.
- It combines perfectly with a creamy sauce like my Creamy Vegan Garlic Sauce.
- Enjoy it with a slice of a delicious whole grain or gluten-free bread.
- Serve it with some fresh veggies or a colorful salad such as this Easy Cucumber Carrot Salad.
How To Store
Fridge: Once cooled this zucchini and spinach bean casserole can be stored covered in the fridge for up to 3-4 days. You can enjoy leftovers cold the next day or reheat in the microwave or in the oven.
Freezer: You can also freeze leftovers in a freezer-friendly container for up to 3 months. Thaw overnight in the fridge, then simply reheat either on the stovetop or microwave.
other healthy baked meals
- Red Lentils Peanut Butter Casserole
- Healthy Bean and Leek Casserole
- Sweet Potato Mac and Cheese
- Oriental Oven Baked Chickpeas
- Tasty White Bean Nuggets
If you try this Zucchini and Spinach Bean Casserole, please leave a comment and recipe rating below. I would love to see your recreations so don’t forget to tag me on your Instagram or Facebook post with @wellnessdove and #wellnessdove.
Did you try this recipe? I’d love to hear about it!
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Zucchini & Spinach Bean Casserole
This delicious bean casserole is loaded with healthy veggies like zucchini, carrot, spinach, and onion. It is the perfect family meal that is made with simple ingredients and is ready in just 40 mins. It's also vegan, gluten-free, and oil-free.
Ingredients
- 5 cups (800 g) cooked white beans
- 2 (445 g) small zucchini, shredded
- 1 (135 g) medium carrot, shredded
- 1 (115 g) medium onion
- 4 handfuls (130 g) of spinach
- 2 tsp dried dill
- 2 tsp cumin
- 2 tsp savory
- 1½ tsp Himalayan salt
- 2 tbsp ground flax seeds
Instructions
- Preheat the oven to 350°F (180°C).
- Shred the zucchini and carrot. If you have an electric shredder use it. I love mine, it always saves me time and effort.
- Then, wash the cooked beans well. Place the onion, spinach, and half of the beans in a food processor and pulse until finely chopped. You may need to scrape the sides from time to time.
- Put the mixture in a large bowl. Add the remaining half of whole beans, shredded zucchini, and carrot. Season with the spices (dill, cumin, savory, and salt) and ground flax seeds. Mix everything well together.
- Spread the mixture in a baking pan/casserole dish. Mine measures 30 x 21 cm (12" x 8"). Smooth the surface with a spoon.
- Bake the casserole in the oven for 30 mins. Serve hot with my easy Garlic Tahini Sauce and enjoy!
Notes
- If you use dry beans, soak about 2 cups overnight and then boil them in plenty of water until soft. To reduce the potential stomach bloating, you may change the water after 15 minutes of boiling.
