A perfect casserole without potatoes. Replace them with a seasonal vegetable

Potatoes are the basis of most casseroles, but they don’t always work in practice. They require a long baking time, absorb a lot of fat and are cut unevenly some slices remain hard even after a long time in the oven. In a classic casserole, the calorie content increases very quickly – 100 g of boiled potatoes is approximately 75-80 kcal, but in a fatty mass absorbing cream, their energy value increases significantly. Pumpkin, having about 25-30 kcal per 100 g, allows you to reduce the calorie content of the dish by up to 30-40%.

Pumpkin also wins in terms of nutritional value. It provides on average approx. 340-400 mg of potassium per 100 g, while potatoes only 300 mg. Higher content of this element supports the regulation of blood pressure and water and electrolyte balancewhich is especially important in the diet of people who care about their cardiovascular system. Pumpkin also contains significantly more beta-carotene – 100 g of it may even exceed 3 mg, which covers part of the daily requirement for vitamin A, supporting immunity and eyesight. A larger portion of fiber (approx. 2 g per 100 g compared to 1-1.3 g in potatoes) improves digestion and promotes a longer feeling of satiety.

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This alternative combines a beneficial nutritional profile with a large ease of processing. The Hokkaido variety does not require peeling, which speeds up preparation, and butternut squash is easily cut into thin slices that create stable and even layers. Its flesh absorbs the aroma of spices well, so you can reduce the amount of salt without losing its taste. Combined with a light mass based on yogurt and a small amount of starch and cheese, the result is a casserole that is significantly lower in calories and lower in saturated fat than the traditional potato version, while maintaining satiety and creamy structure.

Ingredients (form 28×20 cm, 4-6 servings):

• Hokkaido or butternut squash 1.2-1.4 kg (approx. 900 g of pulp after cleaning), cut into 3-4 mm slices.
• Medium onion and 2 cloves (finely chopped).
• 2 tablespoons of olive oil and 1 tablespoon of butter.
• Milk 120 ml and thick yogurt 120 ml or cream 18% 200 ml.
• 1 egg.
• Starch 1 flat tablespoon (potato or corn).
• A Ser 150 g (100 gorge parmesan/gran/rust + 50 g readily melting, e.g., mozzarella).
• Thyme 1 teaspoon or sage half a teaspoon.
• Smoked paprika half a teaspoon.
• A pinch of nutmeg.
• Salt and pepper.
• Meat variant: minced meat 350-400 g (turkey/beef/mix), tomato paste 1 teaspoon, Worcestershire sauce 1 teaspoon (optional).
• Vegetarian variant: 1 can of chickpeas (approx. 240 g after draining), ricotta or semi-skimmed cottage cheese 100 g, pumpkin seeds 2 tablespoons, roasted.
• Optional additions: a handful of kale or spinach (finely chopped), feta cheese 60 g, breadcrumbs 1 tablespoon.

Preparation method:

1. Preheat the oven to 200°C in the top-bottom mode. Place the pumpkin slices on a baking tray, sprinkle with 1 tablespoon of olive oil, lightly salt and bake for 10-12 minutes to soften and evaporate. Grease the form with butter.
2. Heat 1 tablespoon of olive oil in a pan, fry the onion (approx. 4-5 minutes), add garlic (30 seconds). Add minced meat to the meat stuffing, brown it, season with concentrate, Worcestershire, paprika, thyme, salt and pepper.
3. Add chickpeas with spices and thyme to the veggie stuffing, fry briefly, stir in ricotta; season. Add kale or spinach at the end, just to make it limp.
4. In a bowl, combine milk with yogurt (or cream), egg, starch, scoop and 50 g of hard cheese; season with salt and pepper.
5. Place layers in the form: pumpkin, half of the stuffing, pumpkin again, the rest of the stuffing and pumpkin on top. Pour the mixture so that it flows between the slices. Sprinkle with remaining cheese; you can add feta cheese and breadcrumbs.
6. Bake for 22-28 minutes at 200°C until lightly browned; if the top is browning too quickly, loosely cover the tip with foil.
7. After removing, set aside for 8-10 minutes for the casserole to stabilize. It tastes best with something sour, such as sauerkraut or a simple vinaigrette.