This High-Protein Creamy Lemon Parmesan Broccoli & White Bean Casserole is a comfort dinner. This delicious dish is made with simple and easily available items. It contains broccoli, white beans, vegetable broth, red pepper, whole milk, flour, parmesan cheese, seasonings, cream cheese, and onions. This creamy casserole is liked by everyone in the family, so it is perfect for making in gatherings or events. Serve this dish with green salad, grilled chicken, or salmon for a flavorful meal.
WHY DO WE LOVE THIS CASSEROLE?
- It is rich in fiber, which will support our digestive system.
- This casserole becomes a family favorite, so it’s best to make it for gatherings.
- It prepares quickly in only one hour.
STATS:
- Caloric content: 420 kcal
- Prep duration: 15 minutes
- Cooking duration: 40 minutes
- Overall duration: 55 minutes
- Cuisine: Mediterranean
- Serving: 6 servings
- Course: Main Course
- Diet: High-Protein
- Serving size: 1 bowl
EQUIPMENT:
- Saucepan
- Casserole dish
- Spoon
- Oven
INGREDIENTS:
- 1 tbsp. olive oil (extra-virgin)
- ½ cup red onion
- 1½ cups faro
- 3 cups unsalted vegetable broth
- 1 large head of broccoli
- 2 cans cannellini beans
- 1 cup whole milk
- 1 tbsp. all-purpose flour
- 1 tbsp. lemon zest
- 2 tsp. dried oregano
- 1 tsp. garlic powder
- ½ tsp. crushed red pepper
- ¼ tsp. salt
- 3 ounces cream cheese
- 1½ cups grated Parmesan cheese
- 2 tablespoons lemon juice
INGREDIENT NOTES:
OLIVE OIL:
- Olive oil (extra virgin) is more indulgent and flavorful. It will help to saute the onions and will enrich the deep taste of the dish. We have to use good-quality oil to provide a good taste.
RED ONIONS:
- It will provide a mild, sweet, and lightly sharp taste in the casserole. It will get soft nicely in the pan and provide a nice aroma. You can also use the yellow onions instead if required.
FARRO:
- This is a nutty grain that has a copious quantity of protein & fiber. It will provide a good texture to this casserole. Properly rinse the faro to eliminate the additional starch content from it.
VEGETABLE BROTH:
- Unsalted vegetable broth is good to make the tasty base of the dish. We can easily add the salt as we like by using the unsalted broth.
BROCCOLI:
- It will add color, texture, and nutrients to the dish. We have to slice the broccoli into equal-sized pieces so it cooks equally.
CANNELLINI BEANS:
- Use the white beans to make this casserole. These beans absorb the taste well and provide a good texture. Properly rinse the beans to reduce the salt content in the casserole.
WHOLE MILK:
- It is used to form the texture of sauce. It also helps to balance the indulgence and light taste. Use the low-fat milk if required.
FLOUR:
- Flour is used to thicken the consistency of the sauce. It helps to make a creamy and smooth texture and stir well to prevent the formation of lumps.
LEMON JUICE & ZEST:
- It will add a bright and fresh taste in the casserole. Zest will provide the aroma in it. Both of them should be fresh for the best taste and aroma.
SEASONINGS:
- Oregano, garlic powder, and red pepper will be used to provide the taste. It also adds a Mediterranean taste to the casserole.
CREAM CHEESE:
- It will add indulgence and smoothness to the sauce. Use the soft cream cheese, so it blends nicely in the sauce.
PARMESAN CHEESE:
- It will add the salty, sharp, and umami taste to the casserole. Use the freshly grated Parmesan cheese for the best results.
INSTRUCTIONS:
- Warm the oven to 375° F.
- Heat the olive oil in the big pan and toss the onions till they get soft.
- Then, include the faro and vegetable broth in the pan and allow it to boil.
- Simmer the dish for 20 minutes, then add the broccoli florets and cook for an extra 5 minutes.
- Include the beans and stir properly.
- Take the other vessel and mix the flour and milk properly till they are smooth.
- Add the garlic powder, red pepper, salt, oregano, and lemon zest.
- After that, include the cream cheese & parmesan in the pan.
- Mix all these components till they combine well.
- Now bake this casserole for 20-25 minutes till it gets golden and bubbly.
- Drizzle the lemon juice, make slices, and serve the dish.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Chicken Breast
- Baked Salmon
- Garlic Shrimp
- Herb Roasted Turkey
SALADS:
- Mixed Green Salad
- Caesar Salad
- Cucumber Tomato Salad
- Arugula Lemon Salad
LOW-CARB SIDES:
- Roasted Zucchini
- Garlic Butter Mushrooms
- Cauliflower Rice
- Sautéed Spinach
SIDES:
- Quinoa Pilaf
- Brown Rice
- Couscous
- Wild Rice
BREAD:
- Garlic Bread
- Whole-Grain Bread
- Dinner Rolls
- Focaccia
SOUPS:
- Tomato Basil Soup
- Lentil Soup
- Vegetable Soup
- Chicken Broth Soup
DRINKS:
- Lemon Water
- Sparkling Water
- Iced Herbal Tea
- White Wine
TOPPINGS:
- Extra Parmesan
- Chili Flakes
- Fresh Parsley
- Lemon Wedges
TIPS:
- Cook the faro lightly to prevent them getting mushy in the casserole.
- The lemon juice and zest should be fresh for the strong flavor.
- Include the additional cheese over the filling to make the crust crisp.
- Add the chicken shreds or tofu to the filling for the addition of protein.
STORAGE INFORMATION:
FRIDGE:
- Include the casserole slices in the tight vessel & store for 4 days.
FREEZER:
- Make the portions and freeze them for 2 months.
FAQs:
Will I add the different varieties of grain?
- Yes, we can add the quinoa or brown rice instead to add a different kind of grain.
Is this casserole containing gluten?
- This casserole contains gluten, though you can use the almond flour and gluten-free flour if you have a gluten allergy.
How can I make the vegan casserole?
- Use the vegan milk, vegan parmesan cheese, and cream cheese to make the vegan casserole.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Protein: 22 g
Total carbs: 48 g
Serving: 6
Net carbs: 38 g
Fiber: 10 g
Serving size: 1 bowl
Fat: 15 g
Calcium: 320 g
Iron: 4 g
Vitamin A: 0.6 g
Sodium: 480 g
Potassium: 720 g
