Layered Potato, Lentil And Vegetable Casserole
Instructions
- Heat the oil in a medium saucepan. Add the onion, garlic and tomatoes and cook gently until softened.
- Add the vegetable stock, celery, carrots and baby marrows. Stir through, bring to the boil and cook for about 10 minutes.
- Add the tomato sauce, sugar, herbs and seasoning and stir to combine. Reduce the heat to a simmer.
- Add the mushrooms, peas and lentils and cook for about 30 minutes until the vegetables are soft and the sauce is moist
- Grease an ovenproof casserole dish and place ¼ of the sliced potatoes in the bottom of the dish. Spoon over 1/3 of the vegetables and season with salt and black pepper. Repeat twice ending with a layer of sliced potato.
- Preheat the oven to 200°C.
- Make the herb crust: in a small bowl, combine the mixed herbs and paprika. Sprinkle over the top layer of potato, and drizzle with olive oil.
- Bake for about 20 minutes, until crisp and bubbling.
- Serve with a fresh green salad.
Information
Ingredients
Main Ingredients
- 2-3Tbs (30-45ml) canola oil
- 1 large onion, peeled and chopped
- 2-3 garlic cloves, peeled and sliced
- 3 medium tomatoes, chopped
- 2 cups (500ml) vegetable stock
- 3 celery stalks, finely sliced
- 2 medium carrots, peeled and chopped
- 4 baby marrows, chopped
- 2Tbs (30ml) tomato sauce
- 2tsp (10ml) sugar
- 2tsp (10ml) Italian dried mixed herbs
- Salt and black pepper to taste
- 250g button mushrooms, sliced
- ½ cup (125ml) fresh/frozen peas
- 2 cups (500ml) black/brown lentils, cooked
- 6 large potatoes, sliced and parboiled
Herb Crust
- 2tsp (10ml) Italian dried mixed herbs
- 2tsp (10ml) paprika
- 2Tbs (30ml) olive oil
Instructions
- Heat the oil in a medium saucepan. Add the onion, garlic and tomatoes and cook gently until softened.
- Add the vegetable stock, celery, carrots and baby marrows. Stir through, bring to the boil and cook for about 10 minutes.
- Add the tomato sauce, sugar, herbs and seasoning and stir to combine. Reduce the heat to a simmer.
- Add the mushrooms, peas and lentils and cook for about 30 minutes until the vegetables are soft and the sauce is moist
- Grease an ovenproof casserole dish and place ¼ of the sliced potatoes in the bottom of the dish. Spoon over 1/3 of the vegetables and season with salt and black pepper. Repeat twice ending with a layer of sliced potato.
- Preheat the oven to 200°C.
- Make the herb crust: in a small bowl, combine the mixed herbs and paprika. Sprinkle over the top layer of potato, and drizzle with olive oil.
- Bake for about 20 minutes, until crisp and bubbling.
- Serve with a fresh green salad.
Notes
- A wide variety of different vegetables consumed daily ensures adequate intake of a wide variety of essential nutrients, each with health-giving properties.
Frequently Asked Questions
Are these recipes designed for everyday, practical cooking?
Yes. These recipes are specifically created to fit into a busy, real-world lifestyle. We focus on accessible, everyday ingredients you can find at any local grocery store, using standard kitchen equipment. The cooking methods are kept simple and straightforward, making them perfect for quick weeknight dinners or efficient weekend batch cooking and meal prep.
How do these recipes support sustained daily energy and focus?
Every recipe is structured around core clinical nutrition principles, prioritizing clean proteins, healthy fats, and complex, fiber-rich carbohydrates. By avoiding highly refined sugars and heavily processed ingredients, these meals provide a slow, controlled release of glucose into your bloodstream. This prevents the sharp insulin spikes and subsequent “sugar crashes” that cause afternoon fatigue and brain fog.
Are your recipes strictly aligned with Low-GI principles?
Absolutely. We place a massive emphasis on Low-GI (Glycemic Index) and blood sugar stability. As a dietician-led brand, our ingredient choices focus on high-fiber grains, lean proteins, and nutrient-dense vegetables that naturally lower the overall glycemic load of the meal. This makes our recipes exceptionally beneficial for maintaining long-term metabolic health and steady, reliable stamina.
Can I easily adapt these recipes for plant-based, vegan, or specific dietary needs?
Yes, flexibility is built directly into our culinary design. While many of our recipes are naturally plant-based or vegan-friendly, the ingredient lists are structured to allow for effortless substitutions. Whether you are cooking around food sensitivities, managing specific allergies, or adjusting for personal lifestyle preferences, you can easily swap proteins or grains without compromising the nutritional balance of the dish.
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To perform your best – whether you are training for an event, recovering from a workout, or navigating a physically grueling work day – your body requires optimal nutrient density. Our meals are designed to optimize tissue repair and glycogen replenishment. They supply the essential vitamins, clean amino acids, and minerals your body needs to recover quickly, reduce muscle soreness, and maintain lean tissue.
How can I combine these recipes with the Back To Basics Meal Replacement Shakes?
Our whole-food recipes are designed to complement your structured lifestyle plan seamlessly. A highly effective strategy for busy professionals or weight management goals is to substitute one or two on-the-go meals with our premium Low-GI Gold Range Supa Shakes, and then enjoy one of our beautifully balanced, whole-food recipes for your main sit-down meal. This gives you the perfect blend of absolute convenience and fresh culinary variety.
Can these recipes assist me with sustainable weight management?
Yes. Sustainable weight management relies on portion awareness, nutrient density, and satiety (feeling full). Because our recipes focus on high-protein and high-fiber ingredients, they keep you feeling satisfied for significantly longer, naturally curbing the urge to snack between meals. They offer a delicious, deprivation-free way to manage your nutritional boundaries long-term.