Vegetable Upside-Down Casserole
By Nava Atlas
Everyone likes fruity upside-down
cakes; why not try the same approach with vegetables? This casserole,
which is fun to make and even more fun to eat, has quickly become
a family favorite. It’s a great way to use up small amounts
of fresh or frozen vegetables; you can keep it simple or come
up with more sophisticated combinations, as tastes dictate.
3 to 4 cups cut-up vegetables
of your choice
2 tablespoons light olive oil
1 cup whole wheat pastry flour
¼ cup wheat germ
½ teaspoon baking powder
½ teaspoon baking soda
1 teaspoon salt
¾ cup low-fat yogurt or soy yogurt
¾ cup low-fat milk, rice milk or soy milk
1 tablespoon vegetable oil
½ cup grated cheese or non-dairy cheese of your choice,
optional
1. Saute the vegetables in olive
oil until just tender. Set aside.
2. Preheat the over to 375 degrees Fahrenheit. Lightly oil and
shallow, round two-quart casserole or a 9”x13” baking
pan.
3. Combine the flour, wheat germ, baking powder, baking soda
and salt in a mixing bowl. Make a well in the center and add
the yogurt, milk and vegetable oil. Stir together until well
mixed.
4. Pour the vegetables into the prepared pan. Sprinkle with
the cheese, if using, then pour the batter evenly over the vegetables,
gently smoothing it out with a spatula.
5. Bake for 30 to 35 minutes or until the top is golden and
firm. Let stand for about 10 minutes, then cut into wedges or
squares to serve.
Makes four to six servings.
Variations
Here are some combimations my family likes. Use your own mix or
keep it simple and use just one vegetable. As a rule of thumb,
use 3 to 4 cups of vegetables (with the exception of tiny veggies
like corn and peas, which have more density) and sauté
in a wide skillet until just tender. If using onions, sauté
until golden before adding other vegetables.
Corn, tomato and scallion Saute 2 to 2-1/2 cups cooked
fresh corn or frozen corn kernels, thawed; 2 medium tomatoes,
diced; and 1 to 2 scallions, sliced thinly, in a little olive
oil, just until the tomato has softened slightly. If you’d
like, add one 4-ounce can chopped milk green chilies.
Broccoli and onion Saute 1 medium-large onion, quartered
and sliced thinly, in a small amount of olive oil until golden.
Add 4 cups bite-size broccoli florets and a bit of water. Cover
and cook, stirring occasionally, until the broccoli is just beyond
tender-crisp. Drain off any liquid.
Squash and spinach Saute 1 medium zucchini or yellow
summer squash, cut lengthwise and sliced thinly into half-circles,
and 1 or 2 garlic cloves, minced (optional), in a little olive
oil until just tender. Add 8 to 10 ounces chopped fresh spinach
leaves. Cover and cook just until the spinach wilts, about 1 minute.
If desired, add a small quantity of chopped fresh herbs.
Other sautéed vegetables
that work well are mushrooms, carrots, peas and cauliflower. See
what’s in the vegetable drawer of your refrigerator and
have fun!
Embellish it
It’s easy to make an “adult half” to this casserole,
though this is entirely optional. Simply divide the sautéed
vegetables into two small baking pans. Add embellishments to one
batch, such as minced garlic, chopped herbs, sliced sun-dried
tomatoes or green chilies. Divide the batter between the pans
and bake as directed.
Make it a meal
This needs only a hearty soup or substantial salad to make a satisfying
meal. Tomato-based soups such as Dilled Vegetable-Barley Soup
(page 50, The Vegetarian Family Cookbook) and Streamlined
Minestrone (page 40, The Vegetarian Family Cookbook)
complement this recipe well. Or, to keep the meal simple, serve
a bountiful tossed salad with some chickpeas or pinto beans tossed
in, plus baked or microwaved sweet potatoes.
For picky eaters
I can’t guarantee it, but presenting this dish as an “upside-down
cake” migh be sufficient to entice young eaters to try it.
It helps to use vegetables you know your children enjoy. Serve
with baby carrots and anything from the salad your children might
like; add a ranch dressing or Easy Dill Dip (page 256, The
Vegetarian Family Cookbook).
Nutrition information
Broccoli-onion option (using 1 tablespoon oil)
Dairy Vegan
Calories: 197 Calories: 195
Total fat: 5 g Total fat: 5 g
Protein: 10 g Protein: 7 g
Fiber: 5.9 g Fiber: 6.2 g
Carbohydrates: 31 g Carbohydrates: 34 g
Cholesterol: 4 g Cholesterol: 0 g
Sodium: 648 mg Sodium: 628 mg
© Nava Atlas; excerpted from
The
Vegetarian Family Cookbook by Nava Atlas
Nava Atlas is the author
and illustrator of many books on vegetarian cooking and other
subjects, including The Vegetarian
5-Ingredient Gourmet, The
Vegetarian Family Cookbook, Vegetarian
Soups for all Seasons and Vegetariana.
Her site In
a Vegetarian Kitchen with Nava Atlas features dozens of easy,
healthy vegetarian and vegan recipes, tips, forums, a monthly
e-zine and opt-in newsletters.
