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Are you looking for a delicious and healthy vegan dish to make for Thanksgiving? Look no further than this black bean and zucchini tortilla casserole! It’s packed with flavor and nutrients, and it’s sure to please everyone at your table. Plus, it’s easy to make – perfect for busy holiday cooks. So give this recipe a try – I promise you won’t be disappointed!
healthy vegan meal
Health Benefits: Black Bean and Zucchini Casserole
For vegans, black bean and zucchini casserole is not only a delicious dish but also one that is packed with nutrients. This dish is a good source of protein, fiber, vitamins, and minerals. It is also low in calories and fat. Here are some of the specific health benefits that this dish provides.
One of the most important nutrients that black bean and zucchini casserole delivers is protein. Protein is essential for the growth and repair of tissues. It is also necessary for the production of enzymes and hormones. Vegans need to be especially mindful of their protein intake because they are not getting it from animal sources. Luckily, this dish provides a hearty dose of plant-based protein.
This casserole is also an excellent source of fiber. Fiber helps to regulate digestion by promoting regularity and preventing constipation. It can also help to lower cholesterol levels and blood sugar levels. This dish gets its fiber from black beans, which are a rich source of soluble and insoluble fiber.
In addition to protein and fiber, black bean and zucchini casserole is also good source of vitamins and minerals. This dish is particularly high in Vitamin C, which is an important antioxidant that helps to boost immunity. It also contains small amounts of iron, calcium, and magnesium.
Black bean and zucchini casserole is not only a delicious vegan dish but one that provides many important health benefits. This dish is a good source of protein, fiber, vitamins, and minerals. It is also low in calories and fat, making it an ideal choice for those looking to lose weight or maintain their current weight. So next time you are looking for a healthy vegan option, consider black bean and zucchini casserole!
oh-so-satisfying vegan casserole
A satisfying vegan casserole
If you’re looking for a vegan dish that is tasty and filling, look no further than a black bean and zucchini tortilla casserole. This casserole is not only satisfying but is also packed with nutrients that are essential for a healthy vegan diet. Here are just a few of the reasons why black bean and zucchini tortilla casserole is such a satisfying dish.
1. Packed with Protein
Black beans are a great source of protein for vegans. One cup of black beans contains about 15 grams of protein. That’s 30% of the Daily Value (DV) in just one cup! Not to mention, black beans are also a good source of fiber and iron.
2. Low in Calories
This casserole is also relatively low in calories. One serving has just under 300 calories, making it a great option if you’re watching your weight.
3. It’s Versatile
It can be easily adapted to your taste. Don’t like zucchini? Swap it out for another vegetable, such as broccoli or cauliflower. You can also add other spices or herbs to give the casserole more flavor.
Black bean and zucchini tortilla casserole is a dish that is not only delicious but also nutritious and filling. If you’re looking for a vegan meal that will leave you satisfied, give this casserole a try!
perfect for thanksgiving day
A casserole filled with plant-based ingredients!
I love making this vegan casserole as it is filled with plant-based ingredients and I can add more of my favorite fall veggies as much as I want. Fear not! you can also add your favorite veggies to this casserole but below are the basic plant-based ingredients to make this satisfying and healthy casserole.
This casserole is filled with black beans, zucchini, and corn tortillas, and stuffed with chopped onion. Seasoned with cumin, dried oregano, and chili powder, with spices of green bell pepper, and hot chile peppers, layered with vegan sour cream, non-dairy cheddar cheese, and tomato puree.
They are easy to arrange in the casserole that’s why you won’t disappointed in this recipe. Add more veggies and spices if you want. I love filling this casserole with vegan cheddar cheese as it is creamy and flavorful. So, grab the ingredients, and your favorite veggies, and try this one now make your version and share your experience with us.
Us: preparing a vegan casserole
30-minute Black Bean and Zucchini Casserole
You read it right it is done in 25-minutes so it means you don’t have to be in the kitchen for a long time. So, if you are looking for an easy-to-make vegan casserole this is perfect for you! Below are the easy steps to make this healthy black bean and zucchini casserole at your home.
1. Preheat the oven to 375F and grease the casserole dish.
2. In a medium saucepan, heat the oil over medium-high heat, then saute the onion first and add the green pepper until golden brown.
3. Add the tomato puree, black beans, zucchini, and season with chili powder, oregano, and cumin. Simmer for 4-5 minutes.
4. On a greased baking pan, layer the vegan tortillas, black bean mixture, cheddar, and sour cream. Repeat with the remaining ingredients.
5. Bake for 25 minutes or until the cheese is melted. Allow cooling before cutting into wedges.
This is how easy to make using the basic plant-based ingredients present in this black bean and zucchini casserole. And if you tried this make sure you give it a star on the recipe card below.
Looking for more vegan fall recipes to add to your vegan diet?
Well, must try these recipes: Autumn Pizza with Vegan Gouda Cheese, Pumpkin Spice Fudge, Delicious Dairy-Free Pumpkin Spice Latte Recipe, Vegan Butternut Squash Curry with Chickpeas, Teriyaki Tofu-Tempeh Casserole, Butternut Squash White Bean Kale Stew, Vegan Spaghetti Squash with Marinara Sauce, Sweet Potato Shepherd’s Pie Casserole, Autumn Carrot-Sweet Potato Soup, Apple Cider Bourbon Cocktail-Alcohol Free, Vegan Pumpkin Cream Cold Brew, Dairy-free Pumpkin Ice Cream, Pumpkin Risotto-Comforting Meal, Autumn Spice Pear Cobbler, Roasted Butternut Squash Burger, Pear, Pumpkin, and Ginger Mocktail, Mini Pumpkins Cream Puffs, Pumpkin Alfredo Pasta Recipe, Vegan Maple Pumpkin Overnight Oats, Vegan Pumpkin Pie Smoothie, Apple Cranberry Crisp, Pumpkin Alfredo Pasta Recipe, Butternut Squash Pancakes, 20-minute Pumpkin Soup, Air fryer Cinnamon Rolls, Delicious Dairy-Free Pumpkin Spice Latte Recipe, Pumpkin Spice Fudge, Sweet Potato Pie Cupcakes with Cinnamon Frosting, Autumn Salad, Apple Cinnamon Waffles, and Zucchini and Spinach Casserole
Above the vegan recipes are perfect for the fall season, Thanksgiving day, and winter season. In addition, they are also a great addition to your vegan meal and vegan diet. So what are you waiting for? Try them during your holiday season!
try this now!
This hearty, satisfying, and fulfilling vegan black bean and zucchini casserole is a must-try this Thanksgiving day. So go get your casserole and start assembling the plant-based ingredients and in 30 minutes ta-da, you have it now! The recipe card below contains the measurement of ingredients and the easy-to-follow instructions to make this best treat for Thanksgiving day.
Hearty casserole for all!
Black Bean and Zucchini Casserole
Ingredients
What you will need:
- 1 tbsp olive oil
- 8 oz. onion chopped
- 1 medium green bell pepper diced
- 16 oz. tomatoes pureed or crushed
- 2 small hot chile minced and seeded, or use mild
- 2 tsp chili powder to taste
- 1 tsp oregano dried
- 1 tsp cumin ground
- 2 cans black beans drained and rinsed
- 1 medium zucchini thinly sliced
- 12 pieces corn tortillas cut into pieces
- 2 cups cheddar cheese non-dairy
- sour cream for garnish, optional
Instructions
30-Minute Casserole:
- Preheat the oven to 375F and grease the casserole dish.
- In a medium saucepan, heat the oil over medium-high heat, then saute the onion first and add the green pepper until golden brown.
- Add the tomato puree, black beans, zucchini, and season with chili powder, oregano, and cumin. Simmer for 4-5 minutes.
- On a greased baking pan, layer the vegan tortillas, black bean mixture, cheddar, and sour cream. Repeat with the remaining ingredients.
- Bake for 25 minutes or until the cheese is melted. Allow cooling before cutting into wedges.
Nutrition
For More Vegan Recipes
Below are the vegan recipes that you will want to make again and again. They are also a great addition to your vegan diet or to your vegan recipes bucket list. So if you want to keep updated on our newly published vegan recipes not only recipes but also health tips. So make sure you subscribed to our newsletter!
- Chipotle Black Bean Burger
- Meaty Meatless Jackfruit Burgers
- Vegan Green Bean Casserole
- Hearty Chickpea Veggie Stew Recipe
- Vegan Irish Stew
To Wrap It All Up
Though this Black Bean and Zucchini Casserole is hearty and filling, it’s also light and satisfying at the same time. Plus, it’s packed with plant-based ingredients, making it a vegan casserole that everyone can enjoy. And the best part is that it only takes 30 minutes to make! So whether you’re looking for an easy weeknight meal or a dish to feed a crowd, this casserole is perfect for all occasions and on thanksgiving day!
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