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–+ servings

Italian Pasta and Vegetable Casserole

Author: Recipes_se
4 from 1 vote
Fights Diabetes: Low Sugars!
Hypertension: Low Sodium!
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Casserole, Main Course, Pastas
Cuisine Italian
Servings 6 servings
Calories 298.24 kcal

Equipment

  • Oven
  • Stove

Ingredients
  

  • 1 8 0z pkg Banza elbow pasta chickpeas
  • 1 cup onion
  • 3 zucchini sliced
  • 1 red bell pepper chopped
  • 4 cloves garlic minced
  • 1/4 cup vegetable broth
  • 28 oz can of diced tomatoes
  • 3/4 cup frozen or fresh corn
  • 1 tsp parsley
  • 1 tsp basil
  • 1/2 tsp oregano
  • 1/2 tsp red pepper flakes crushed
  • 1/4 tsp black pepper
  • 1 cup bread crumbs No Preservatives
  • 1/2 cup plant-based cheese Vio-Life brand, grated

Instructions
 

  • Preheat oven to 425 degrees.
  • Prepare the Tinkyada pasta according to the package instructions. Drain and transfer to a baking or casserole dish.
  • In a large skillet, sauté the onion, zucchini, bell pepper, and garlic in the broth until the vegetables are soft. Mix in the tomatoes, corn, parsley, basil, oregano, and crushed red pepper. Cook on low for 10 minutes and then add in the black pepper.
  • Pour the vegetable mixture over the cooked pasta. Cover the top with bread crumbs and the grated plant-based.
  • Bake for 10 minutes.

Notes

Try with Tinkyada's brown rice pasta for a twist!

My Notes

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Nutrition with Essential Amino Acids

Nutrition Facts
Italian Pasta and Vegetable Casserole
Amount Per Serving (2 cups)
Calories 298.24 Calories from Fat 43
% Daily Value*
Fat 4.8g7%
Saturated Fat 0.93g6%
Sodium 450.13mg20%
Potassium 749.9mg21%
Carbohydrates 58.15g19%
Fiber 10.88g45%
Sugar 15.32g17%
Protein 16.02g32%
Vitamin A 1275.48IU26%
Vitamin B1 0.36mg24%
Vitamin B2 0.21mg12%
Vitamin B3 3.74mg19%
Vitamin B5 0.84mg8%
Vitamin B6 0.57mg29%
Vitamin B12 0.13µg2%
Vitamin C 62.22mg75%
Vitamin D 0µg0%
Vitamin E 2.24mg15%
Vitamin K 14.63µg14%
Calcium 132.48mg13%
Copper 0.36mg18%
Folate 72.37µg18%
Iron 7.22mg40%
Manganese 0.65mg33%
Magnesium 60.23mg15%
Phosphorus 131.12mg13%
Selenium 6.02µg9%
Zinc 1.06mg7%
Ess-Arginine 218mg
Ess-Histidine 122mg
Ess-Isoleucine 207mg
Ess-Leucine 371mg
Ess-Lysine 233mg
Ess-Methionine 85mg
Ess-Phenylalanine 242mg
Ess-Threonine 184mg
Ess-Tryptophan 60mg
Ess-Valine 241mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.