Baked Zucchini and Vegetable Medley

Enjoy this delightful Baked Zucchini and Vegetable Medley, a healthy and flavorful dish that combines fresh vegetables with aromatic herbs and spices. Perfect for a nutritious meal or side dish, this recipe is easy to prepare and bursting with delicious flavors.

Ingredients

  • 2 zucchini
  • Salt (to taste)
  • 1 onion, chopped
  • Olive oil (for frying)
  • Sweet green peppers, cut into cubes
  • 3 cloves of garlic, chopped
  • 3 tomatoes, cut into cubes
  • 1 tablespoon tomato paste
  • Pepper, paprika, basil (to taste)
  • 100 grams of cheese, grated
  • 2 tablespoons sour cream
  • 2 tablespoons mayonnaise
  • 2 tablespoons mustard
  • 1 clove of garlic, minced
  • Parsley, chopped
  • A pinch of chili flakes

Directions

  1. Prepare the Zucchini:
    • Peel and cut the zucchini into cubes.
    • Sprinkle with salt and let rest for 15 minutes.
  2. Fry the Vegetables:
    • In a large pan, heat some olive oil over medium heat.
    • Add the chopped onion and fry for 2-3 minutes until softened.
    • Add the cubed sweet green peppers and fry for another 2-3 minutes.
    • Add the chopped garlic and fry for 1-2 minutes until fragrant.
    • Add the cubed tomatoes and fry for 2-3 minutes.
    • Add the zucchini to the pan, stir well, and cook covered for 10 minutes.
  3. Season and Bake:
    • Stir in 1 tablespoon of tomato paste, and season with salt, pepper, paprika, and basil to taste.
    • Transfer the vegetable mixture to a baking dish.
    • Sprinkle the grated cheese evenly over the top.
    • Bake in a preheated oven at 200°C (392°F) for 10 minutes or until the cheese is melted and golden.
  4. Prepare the Sauce:
    • In a small bowl, combine 2 tablespoons of sour cream, 2 tablespoons of mayonnaise, and 2 tablespoons of mustard.
    • Add 1 minced clove of garlic, chopped parsley, and a pinch of chili flakes.
    • Mix well until smooth.
  5. Serve:
    • Once the vegetables are baked, remove from the oven.
    • Serve with the prepared sauce on the side or drizzled over the top.
    • Enjoy your delicious and healthy Baked Zucchini and Vegetable Medley!

Tips

  • For extra flavor, add a sprinkle of grated Parmesan cheese before baking.
  • You can substitute the sweet green peppers with bell peppers for a different taste.
  • Adjust the spices according to your preference for a milder or spicier dish.

Nutritional Benefits

  • Zucchini: Low in calories and high in vitamins A and C, potassium, and antioxidants.
  • Tomatoes: Rich in vitamins C and K, folate, and antioxidants like lycopene.
  • Garlic: Known for its immune-boosting properties and contains vitamins B6 and C, manganese, and selenium.
  • Cheese: Provides protein and calcium, supporting bone health.

Storage Tips

Conclusion

This Baked Zucchini and Vegetable Medley is a delightful and nutritious dish that is easy to prepare and full of flavor. Perfect for a quick meal or as a side dish, it combines the goodness of fresh vegetables with a delicious cheesy topping and a zesty sauce. Give this recipe a try and enjoy a healthy and tasty meal!

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