This Baked Zucchini and Vegetable Medley is a delicious and nutritious dish that combines the freshness of vegetables with the richness of feta and Parmesan cheeses. Topped with a zesty cucumber herb sauce, this meal is perfect for a light lunch or as a side dish for dinner. It’s a great way to enjoy seasonal vegetables in a flavorful and healthy way.
Ingredients:
- For the Vegetable Medley:
- 1 large zucchini
- 1/2 onion
- 1/2 carrot
- 1 bell pepper (use two halves of different colors for visual appeal)
- 2 eggs (plus 1 egg white)
- 60 g feta cheese (approximately 1 1/2 cups crumbled)
- 60 g Parmesan cheese (approximately 1/3 cup grated)
- Salt, to taste
- Black pepper, to taste
- Apple cider vinegar
- Olive oil
- For the Sauce:
Directions:
1. Prepare the Zucchini:
- Slice the zucchini into thin rounds.
- Sprinkle with salt and let sit for 10-15 minutes to draw out moisture. Afterward, squeeze the excess water from the zucchini.
2. Prepare Other Vegetables:
- Chop the onion and carrot finely.
- Slice the bell peppers.
- In a small pot, bring water to a boil and add the carrot and bell peppers. Boil for 5-7 minutes until slightly tender. Drain and set aside.
3. Cooking the Eggs:
- In a separate pot, bring water to a boil with a splash of apple cider vinegar. Carefully drop in 2 whole eggs and cook for 8-10 minutes for hard-boiled eggs. Remove from heat, cool under running water, peel, and finely chop the egg whites (reserve the yolks for another use or add to the vegetable mix).
4. Sautéing:
- In a skillet, heat olive oil over medium heat. Fry the onion until golden brown. Set aside to cool.
5. Mixing the Ingredients:
- In a large bowl, combine the cooked zucchini, onion, carrot, bell peppers, chopped egg whites, crumbled feta, and grated Parmesan. Crack an additional egg into the mix to help bind the ingredients. Season with salt and black pepper to taste.
6. Baking:
- Preheat the oven to 180°C (350°F).
- Transfer the vegetable mixture into a baking dish. Smooth the top and drizzle with a little olive oil.
- Bake in the preheated oven for about 15 minutes, or until the top is golden and the mixture is set.
7. Preparing the Sauce:
- Grate the cucumber and squeeze out the excess water.
- In a bowl, combine the grated cucumber, minced garlic, lemon juice, olive oil, yogurt, and chopped herbs. Mix well to combine.
8. Serving:
- Serve the baked zucchini and vegetable medley warm, topped with the fresh cucumber herb sauce.
- Enjoy your meal with this beautifully balanced and nutritious dish that brings together the freshness of vegetables and the richness of cheese, complemented by a zesty yogurt sauce!
Preparation Time: 30 minutes
Cooking Time: 25 minutes
Total Time: 55 minutes
Servings: 4 servings
Calories: Approximately 250 kcal per serving
Serving Suggestions:
- Serve this dish alongside a simple green salad for a light and refreshing meal.
- It pairs well with grilled chicken or fish for a more substantial dinner.
- Add a side of crusty bread to soak up the delicious sauce.
Cooking Tips:
- For even more flavor, add a pinch of your favorite dried herbs, such as oregano or thyme, to the vegetable mix.
- To make the dish even lighter, use low-fat feta and yogurt in the recipe.
- If you prefer a crunchier topping, sprinkle some breadcrumbs mixed with a little olive oil on top before baking.
Nutritional Benefits:
- Zucchini is low in calories and high in essential nutrients like vitamin C, vitamin A, and potassium.
- Carrots provide a good source of beta-carotene, fiber, vitamin K1, and antioxidants.
- Feta cheese adds a rich flavor and is also a good source of calcium and protein.
Dietary Information:
- This recipe is vegetarian-friendly.
- For a gluten-free version, ensure all ingredients are certified gluten-free.
- To make this dish lighter, you can substitute part of the cheese with additional vegetables or use reduced-fat cheese options.
Why You’ll Love This Recipe:
- It’s a versatile dish that can be served as a main course or a side.
- The combination of fresh vegetables and rich cheese makes it both nutritious and satisfying.
- The zesty cucumber herb sauce adds a refreshing contrast to the baked vegetable medley.
Conclusion:
This Baked Zucchini and Vegetable Medley with Fresh Cucumber Herb Sauce is a delightful and nutritious dish that’s perfect for any occasion. The blend of fresh vegetables, flavorful cheeses, and a refreshing sauce makes it a dish you’ll want to make again and again. Enjoy the balance of flavors and the health benefits of this tasty meal!