This Veggie Bake is the kind of dish that feels like a warm hug at the end of a long day — abundant, colourful, and deeply nourishing. It layers grated kumara (sweet potato), potatoes, courgette (zucchini), carrots, and bright capsicum (bell pepper) with tender broccoli and cauliflower, creating a naturally sweet, earthy base that celebrates whole, unprocessed produce. As the vegetables soften and mingle in the oven, they release their own moisture and flavours, meaning the dish stays hearty without relying on oil or heavy additives.
The creamy sauce is where the magic really happens. A blend of soaked cashews, unsweetened plant milk, nutritional yeast, lemon, and gentle aromatics creates a velvety, savoury coating that binds the vegetables together. Cashews bring natural creaminess without saturated animal fats, while miso (if used) adds depth and gut-friendly fermented goodness. A light wholegrain crumb on top — boosted with nutritional yeast and fresh herbs — bakes to a golden finish that gives just the right amount of texture.
Health Benefits
Rich in fibre for gut health and satiety
The combination of kumara, potatoes, carrots, and cruciferous vegetables delivers a powerful fibre boost. This supports digestion, stabilises energy, and helps keep you full for longer — ideal for anyone following a whole food plant-based lifestyle.
Naturally low in saturated fat
By relying on cashews and plant milk instead of dairy or oil, the bake stays creamy and satisfying without the cholesterol or saturated fats associated with traditional creamy casseroles.
High in vitamins, minerals, and antioxidants
Broccoli, cauliflower, capsicum, and kumara are packed with vitamin C, beta-carotene, folate, and phytonutrients that support immune function, skin health, and long-term wellbeing. The rainbow of vegetables ensures a broad spectrum of protective compounds.
Plant-powered protein and B‑vitamins
Nutritional yeast contributes B‑vitamins (including B12 if fortified) and a savoury, cheesy flavour without dairy. Combined with cashews and soy milk, the dish offers a gentle protein lift that supports muscle repair and steady energy.
Supports heart health
A WFPB approach emphasises whole vegetables, legumes, nuts, and grains — all shown to help reduce inflammation, improve cholesterol levels, and support cardiovascular health. This bake fits beautifully within that framework.
Blood sugar–friendly slow-release carbs
Kumara and potatoes provide complex carbohydrates that digest slowly, helping maintain stable blood sugar levels and preventing energy crashes.
A nutrient-dense family meal
Because it’s built entirely from whole ingredients, this bake offers a high nutrient-to-calorie ratio. It’s filling, comforting, and deeply satisfying without relying on processed foods.
Whole Food Veggie Bake
Ingredients
Base Vegetables
- 3 med Kumara (sweet potato) grated
- 2-3 potatoes grated
- 1 lrg courgette (zucchini) grated
- 1-2 carrots grated
- 1 red capsicum (bell pepper) thinly sliced
- 1 sml broccoli head cut into florets
- 1 cup cauliflower florets
- 1 red onion sliced
- 2 cloves garlic minced
Creamy Cashew Sauce
- 1 cup raw cashews soaked 10 minutes in hot water
- 1½ cups unsweetened soy milk or oat milk
- 2 tbsp nutritional yeast
- 1 tbsp lemon juice
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tbsp miso paste
- 1 tsp dijon mustard
- 1 tsp italian herb
- black pepper for taste
- 1 tbsp cornflour (corn starch) or tabioca starch – for thickening
Topping
- ½ cup wholegrain breadcrumbs or blitzed rolled oats
- 2 tbsp nutritional yeast
- sprinkly of smoked paprika
- chopped parsley or chives
Instructions
- Heat the oven to 180℃ (350℉)
- Prep the veg, then add them all to the baking dish and mix through.
- Make the sauce: Blend all the sauce ingredients until completely smooth.
- Pour the sauce evenly over the vegetables, making sure it trickles down between layers.
- Cover and bake for 35 minutes.
- Add the topping: Mix breadcrumbs and nutritional yeast etc, sprinkle over the top, and return to the oven uncovered for another 15–20 minutes until golden and bubbling, and the cauliflower is soft.
- Optional Add Ins• A can of no-salt chickpeas for extra protein• Sliced mushrooms for umami• A layer of spinach or silverbeet
