You can freeze the casserole, although the texture of the broccoli and tomatoes may become softer after thawing.
For best results, freeze portions in airtight freezer-safe containers for up to approximately 2 months.
Thaw overnight in the refrigerator and reheat in the oven.
Servings & Timing
Servings: 4
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: Approximately 40–45 minutes
Approximate Nutritional Information
For the basic vegetable version divided into 4 servings:
Calories: approximately 150–180 per serving
Protein: approximately 6–7 g
Carbohydrates: approximately 16–20 g
Fat: approximately 8 g
Fiber: approximately 6–7 g
Sugar: approximately 6–8 g naturally occurring
Sodium: approximately 350–450 mg
Adding cheese, beans, chicken, or additional olive oil will increase the calories and other nutritional values.
Nutrition is estimated and will vary according to ingredient sizes and brands.
Potential Benefits
Broccoli
Broccoli provides fibre, vitamin C, vitamin K, folate, and other nutrients.
Kale
Baby kale contributes fibre and several vitamins and minerals.
Tomatoes
Tomatoes provide vitamin C and naturally occurring plant compounds, including lycopene.
Garlic
Garlic adds significant flavour without requiring a large amount of additional calories.
Onion
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