Potato Pumpkin Casserole (Low Cal Low Salt)

    Slow cooked, soft and tender vegan casserole. Made from pumpkin and potato. A great clean and fresh, low salt, no cholesterol side dish or base recipe for a nice light meal. Read my tip at the bottom of the page for how I would serve this very enjoyable yet healthy side dish.


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    • 1/3 of a pumpkin
    • 5-8 medium to large potatoes (use 5 if they are huge)
    • 1-2 Low salt Chicken stock cubes or 3 Tsp Vageta Gourmet stock (The vageta one is vegan)
    • Salt to sprinkle on vegetables
    • 1 Tbsp Olive Oil
    • 2 cloves of Garlic
    • Cold water
    • Optional: Sweet potato instead of pumpkin


    1. Wash your veges, and peel the potatoes. (you can leave them on for more fiber and longer release of energy, but the trade off is more pesticides in the skin)
    2. Slice potatoes 1cm thick.
    3. Cut the third of the pumpkin in three wedges, then separate each slice into another 3 until you have 9 long strips of the pumpkin that go along the natural curve of the vegetable.
    4. Throw the sliced potato at the bottom and spread evenly, then top with pumpkin evenly so nothing pokes above anything else.
    5. Add enough cold water to submerge all the potato's and 1/2-2/3 of the pumpkins height
    6. Throw in the stock cubes/or stock powder and two peeled cloves of garlic whole.
    7. Seal baking dish with aluminium foil, Bake at 240 *C fan force for 30-40 minutes. Then remove foil and bake for a further 20 minutes at 150 *C or until potatoes are very soft. Hint: the water will evaporate and absorb in the vegetables until you take off the foil, so try turn over the potatoes after removing the foil or add a bit of water if the water level is really low(only half covering the potatoes or less). This ensures they don't dry out.


    When your vegetables don't need to be garnished, it leaves allot of space for other flavors to enhance the already great natural flavors of the vegetable. Don't be afraid to throw these veges together with some nice sauces or condiments. Just try keep it low salt and preservative free is possible. My recommendations for this recipe: Open a can of red kidney beans, pour half into each serving bowl. over the top serve the casserole with a tiny bit of the juices. Mix in some chopped shallots with the casserole while keeping the layer separate from the beans. Over the top spoon in 1.5 tablespoons of ajvar, 2 tsp of tahini. Mix in the tahini and ajvar with the vegetables trying not to lose any of it to the beans and casserole juice at the bottom. Finally drizzle through half a tbsp of garlic aioli and half a tbsp of balsamic vinegar (most of this drips to the bottom juices). Garnish the top with Zataar and any herb of preference. (I have submit this suggested dish as a "Multilayered Roast Salad (vegan) "

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