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
- Prepare the Zucchini:
- Peel and cut the zucchini into cubes.
- Sprinkle with salt and let rest for 15 minutes.
- 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.
- 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.
- 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.
- 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
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
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!
Follow Us on Facebook for more healthy and delicious recipes!