Maine Coast Sea Vegetables

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Covered Veggie Casserole

Serves 4


8 cups of assorted veggies*
3 or 4 cloves garlic, diced (optional)
One 5" to 6" strip of kelp
One 1" to 2" knob of ginger, sliced (optional)
1 cup water
Scallions, parsley, edible flowers, and/or snippets of greens such as mizuna, mustard greens, and arugula, for garnish

*Choose 3 to 7 different kinds, cut into bite-size chunks, such as winter squash, delicata, or butternut squash; root vegetables such as carrot, turnip, daikon, burdock, parsnip, onion; and hearty vegetables such as cabbage, leeks, sweet potatoes, yams, and fresh or dried mushrooms such as white crimini, shiitakes, portobello, morel, maitake, or oyster mushrooms.


1. Preheat the oven to 375° F.

2. Place the cut vegetables and garlic in a large mixing bowl, and mix them together to evenly distribute the garlic.

3. Snip the kelp with scissors into 1" by 2" strips, and put it on the bottom of the casserole dish.

4. Add the vegetables, ginger, and water.

5. Bake for 45 minutes to 1 hour until the vegetables are tender and sweet.

Per serving: Calories 124, Protein 4 g, Fat 1 g, Carbohydrates 31 g, Fiber 7 g, Calcium 93 mg, Sodium 94 mg


Increase the protein and turn this into a main course by adding tempeh or seitan. You could also marinate cubed tofu in tamari for 10 to 15 minutes, and then work it into the layers. Or garnish with seitan, fried tempeh, or smoked tofu.

Add 2 teaspoons toasted sesame oil and 1 teaspoon finely chopped dried hot pepper for a spicy dish. Add more chile pepper to increase the heat.

To make a sweet–sour version, add 2 teaspoons rice syrup or honey, 2 teaspoons rice vinegar, and 2 teaspoons tamari.

Maine Coast Sea Vegetables • Hancock, Maine •
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