Cassolette de Légumes Marins

Cassolette de Légumes Marins is a delightful vegetarian dish that captures the essence of the sea with fresh vegetables, aromatic herbs, and a hint of cream. This rich and flavorful casserole is perfect for seafood lovers seeking a meat-free option, offering a taste of the French coast in every bite.

Ingredients

• Zucchini - 100 grams, diced
• Mushrooms - 100 grams, sliced
• Bell pepper - 50 grams, diced
• Cherry tomatoes - 100 grams, halved
• Seaweed (dried) - 10 grams, rehydrated
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Shallot - 1, finely chopped
• Vegetable broth - 150 ml
• Heavy cream - 50 ml
• Fresh parsley - 2 tablespoons, chopped
• Thyme - 1 teaspoon, dried
• Salt - to taste
• Black pepper - to taste
• Breadcrumbs - 30 grams

Steps

1. Preheat the oven to 200°C (392°F).
2. In a skillet, heat the olive oil over medium heat and sauté the shallot and garlic until softened.
3. Add the diced zucchini, sliced mushrooms, and bell pepper to the skillet, cooking for about 5 minutes until they begin to soften.
4. Stir in the halved cherry tomatoes, rehydrated seaweed, thyme, salt, and black pepper. Cook for another 3-4 minutes.
5. Pour in the vegetable broth and bring to a simmer. Allow to cook for 5 minutes until slightly thickened.
6. Add the heavy cream and chopped parsley, stirring to combine. Remove from heat.
7. Transfer the mixture into two individual oven-safe casseroles.
8. Sprinkle breadcrumbs on top of each casserole for a crunchy finish.
9. Bake in the preheated oven for 10-12 minutes, until the top is golden and crispy.
10. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 320
• Protein: 6 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 30 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in fiber from vegetables, promoting digestive health.
• Contains healthy fats from olive oil and cream, beneficial for heart health.

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