Mushroom and Pepper Casserole

 

A perfect dish not just for vegetarians but also an excellent choice for those suffering with constipation. Both mushrooms and peppers of all types tend to have a diuretic effect, enabling stools to be loosened and constipation to be relieved.

Serves:          4

Prep time:    20 mins

Cook time:   40 mins – 1 hour

Nutrition:      Helps ease constipation with natural diuretic properties

Ingredients:

6 bell peppers (any colour but at least one of each red, green and yellow), deseeded and cut into medium chunks

2 cloves garlic, crushed

400g mixed mushrooms

1 large brown onion or 6 shallots, peeled and chopped (not too small)

3 sticks celery, cut into 2.5cm pieces

1 large sweet potato, peeled and cut into chunks

400g can chopped tomatoes with garlic

500ml vegetable stock

2tsp smoked paprika

Extra seasoning to taste

Chopped mixed herbs, such as oregano and thyme

Method:

1. Prepare your vegetables as per the ingredients list. Take the potato chunks and boil until just al dente to preserve shape. Drain and set aside.
2. Lightly sauté the peppers, garlic, mushrooms, celery and onions until just going a little soft. Remove from the pan and tip into your casserole dish, along with the sweet potato chunks. Top up with the tinned tomatoes, stock and season with paprika, salt and pepper. Finally add your chopped herbs.
3. Place into a preheated oven at 175°C for 20 minutes. Remove from oven, give it a good stir and place back for another 20 minutes. Test vegetables to see how tender they are. If still a little hard, cover the dish, and up the temperature to 185°C for a further 20 minutes. Remember to stir each time you test the dish. Not all ovens work the same, you may find this dish cooks quicker, or it may be a further 10 minutes or so.

Seasoning is very important in this dish, to get the best out of it.

 

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Written by Bev Walton, BSc Nutritional Science

I achieved a First-Class Honours degree in BSc Nutritional Science, Nutrition Sciences from the University of Reading and now have over 35 years experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for magazines and websites as well as ghostwriting for ebooks, Kindle and fully published books. I’m also a proud member of the Guild of Food writers.