High-Protein Creamy Lemon-Parmesan Spinach & White Bean Casserole is a tasty dish. This casserole is taken from the Mediterranean cuisine, which is altered according to this diet. It required only 45 minutes preparing this dish, so we make it on weeknights without spending much time. This dish is prepared with white beans, spinach, lemon zest, Greek yogurt, parmesan cheese, garlic, olive oil, lemon juice, milk, onions, and seasonings. These ingredients are effortlessly findable from the markets stores or present in the pantry. Serve this dish with brown rice, garlic bread, or cucumber salad to make it more filling and nutritious. It contains 18g of protein in one serving of this dish.
STATS:
- Calories: 320 kcal
- Preparation duration: Fifteen minutes
- Serving size: 1 bowl
- Cook time: 30 minutes
- Cuisine: Mediterranean
- Total time: 45 minutes
- Course: Main
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Baking dish
- Mixing bowls
- Pan or skillet
- Spatula
- Oven
INGREDIENTS:
- Cooked white beans – 2 cups
- Spinach – 4 cups
- Greek yogurt – 1 cup
- Parmesan cheese – ½ cup
- Garlic – Three pieces
- Olive oil – One tbsp.
- Lemon zest – 1 tsp.
- Lemon juice – 2 tbsp.
- Milk – ½ cup
- Onion – 1 small
- Salt
- Black pepper
- Red chili flakes – ½ tsp.
INGREDIENT NOTES:
WHITE BEANS:
- Cannellini or northern beans have a soft texture, so they are perfect for this dish. You can utilize the canned beans, which are more convenient for us. We have to properly rinse them to remove the additional salt content from them.
SPINACH:
- It is best to use fresh spinach to prepare this dish. It wilts considerably, so use the large quantity. You can also utilize the frozen spinach, but squeeze it properly to eliminate the additional moisture.
GREEK YOGURT:
- It adds the protein content and sour taste in it. It is used instead of heavy cream prepare this casserole.
PARMESAN CHEESE:
- It adds savory taste & also deepens the flavor. It is best to grate the cheese fresh instead of buying a pre-grated one, as it melts well. This will also add the protein content to the casserole.
LEMON JUICE & ZEST:
- It will help to brighten the flavor of this casserole, and it also balances its rich taste. It is nice to utilize garden-fresh to add a strong aroma and flavor.
SALT & BLACK PEPPER:
- They are added to provide the light spice and also balance the flavor of the dish. Use the fresh black pepper for the best taste.
INSTRUCTIONS:
- We heat the oven to 180 degrees C.
- Then we warm the oil & toss the onions till translucent.
- Include the garlic and toss till it gets aromatic.
- After that we include spinach & wait till it gets soft.
- Take the Greek yogurt, lemon zest, salt, milk, and black pepper.
- Include the cooked beans and spinach mixture in the sauce and mix properly.
- Then we add the mixture to the casserole and add the parmesan over it.
- Now bake it for 25-30 minutes till it gets bubbly & golden.
- Leave the casserole for five minutes, then serve.
SERVING SUGGESTIONS:
GRAINS:
- Brown Rice
- Quinoa
- Couscous
- Wild Rice
BREAD:
- Garlic Bread
- Toasted Sourdough
- Whole-Grain Rolls
- Ciabatta
PROTEIN:
- Grilled Chicken
- Baked Salmon
- Pan-Seared Tofu
- Fried Eggs
SALAD:
- Cucumber Salad
- Tomato Basil Salad
- Arugula Salad
- Greek Salad
VEGETABLE SIDES:
- Roasted Broccoli
- Grilled Zucchini
- Honey Glazed Carrots
- Steamed Asparagus
SOUPS:
- Tomato Soup
- Lentil Soup
- Vegetable Broth Soup
- Minestrone Soup
TIPS:
- Avoid baking the casserole for a long time, as it will get dry.
- Pour the additional lemon juice, then serve for the fresh, tangy flavor.
- Broil the casserole for two to three minutes to make it crisp.
- Include some mushrooms or zucchini to add bulk.
STORAGE INFORMATION:
FRIDGE:
- Add the casserole slices to the tight vessel & stock for four days.
FREEZER:
- Make the portions & freeze the casserole for two months.
FAQs:
Will I make this casserole safe for vegans?
- Yes, we can easily make this casserole safe for a vegan diet. We just have to use the coconut yogurt and vegan cheese for this.
Is it possible to utilize other types of beans?
- Yes, it is possible to utilize another type of beans as well, which includes butter beans or chickpeas.
Can we make this dish in advance?
- Yes, you can bring together all the components and store them in the fridge and bake when required for the fresh taste.
Does this casserole contain high protein content?
- Yes, this dish contains high protein content because of the addition of cheese, yogurt, and beans.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Net carbs: 20 g
Serving size: 250 g
Total carbs: 28 g
Fiber: 8 g
Protein: 18 g
Fat: 14 g
Calcium: 220 g
Serving: 4
Iron: 3 g
Vitamin A: 450 g
Sodium: 480 g
Potassium: 650 g
