Carrot, Sweet Potato & Coconut Casserole (with Almost Fat-Free option)

This casserole was one of my post-long run inventions a few years ago when I found myself with no plan and random vegetables in my pantry.  Lucky me it turned out to be a hit with both Guppy and Monsieur F,  and, it’s great recovery food to boot.   Protein from the garbanzos, carbs from the starchy veggies and al small bit of fat from the low-fat coconut milk makes this a wonderful post-run meal.  Sometimes I serve as is, others accompanied with some quinoa or rice.

There is about an hour of cooking time, but the initial preparation is minimal and there is so much you can do during that hour (besides shower and stretch).  Catch up on some blogs, email your mother or even do the dishes!  You’ll need to give it a stir once or twice, so don’t take a nap, or if you do, be sure to assign someone to stirring duty.

Try as I might, I couldn’t get an aesthetic photo of this today.  Yesterday’s photo is much, much better.  Just believe me.  It’s delish.

Carrot, Sweet Potato & Coconut Casserole

530 grams/18.5 ounces cooked garbanzo beans (rinsed if from a can)

1 red onion, diced

2 to 4 cloves garlic, diced

2 medium carrots, chopped

1 medium parsnip, chopped

1 medium yukon gold-type potato, chopped

1 medium sweet potato, chopped

a large handful of frozen peas, rinsed

400 ml/1 1/2 cups light coconut milk*

200 ml/3/4 cups soy milk*

curry paste to taste

1/2 tsp ground cumin (optional)

salt & pepper

Fresh chopped cilantro or parsley for garnish

First a note one the coconut milk : if you want to make this casserole virtually fat-free, go with a non-fat or low-fat coconut milk if you have that in your area.  Another possibility is to use only low-fat soy milk.  The results are still delicious, though we would technically have to change the name. If you do opt to skip the coconut milk entirely, just a few bouillon granules or half a bouillon cube to give your casserole a little zip.

Combine all the ingredients except the peas in a deep casserole dish.  Cover and bake at 190°c/375°f for about 30 minutes, then take it out and give it a stir.  Bake for another 15 minutes, then add the peas and stir again.  Bake for another 10 minutes or so, then serve garnished with fresh chopped cilantro or parsley.

Now that your belly is full of yummy food, go visit sweet Kelly and check out her amazing give-away! I’m crossing my fingers and toes for this one, but really, I can’t keep the hoping to myself – go leave a comment!  You might win!

16 thoughts on “Carrot, Sweet Potato & Coconut Casserole (with Almost Fat-Free option)

  1. This is a great recipe, I usually have most of these ingredients on hand already. Although for me it wouldn’t be so much a post-run meal as a post “sitting around” meal, but still, would love to try it out!

  2. That must be delicious! It reminds me a bit of the chick pea curry I make sometimes; making your recipe would feel like adding a new twist to an old favorite – I’m looking forward to trying it!

  3. How intriguing! I really think that sometimes the food that looks the most… unappetizing… in photos often tastes the yummiest.

    I hope you win, too! We shall see if the random number generator agrees. :)

  4. Sounds so good! I will give it a try soon, with all soy milk, and let you know the results. I love parsnips, and don’t have them often enough. Thanks for reminding me of them. AJ

  5. This casserole looks fantatical! Because I’m a glut, I’d amp the fat content–coconut cream all the way! But I’m sure it’d be delish low-fat too :)

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