This Cheesy Vegetable Bake is a delicious and healthy way to enjoy a mix of fresh vegetables. Packed with courgettes (zucchini), carrots, and pepper, along with eggs, milk, flour, and plenty of cheddar cheese, this dish is perfect for any meal of the day. It’s an easy, nutritious, and versatile recipe that can be served as a main dish, side, or even a savory breakfast or brunch. The creamy texture, combined with the crisp edges and cheesy topping, makes this bake a family favorite.
Preparation Time: 10 minutes
Cooking Time: 35-40 minutes
Total Time: 50-55 minutes
Ingredients:
- 3 medium courgettes (zucchini), grated
- 1 medium onion, grated
- 1 medium carrot, grated
- 1 bell pepper, chopped
- 3 large eggs
- 1 cup (250 ml) milk
- 1 1/3 cups (200 grams) all-purpose flour
- 1 ½ cups (150 grams) cheddar cheese, grated
- 2 tablespoons fresh parsley, chopped
- Salt, to taste
- Black pepper, to taste
- 2 tablespoons olive oil (for cooking)
Directions:
- Prepare the Vegetables:
Grate the courgettes, onion, and carrot. Chop the bell pepper into small pieces. Place all the grated and chopped vegetables in a large mixing bowl. - Mix the Ingredients:
Add the eggs, milk, and flour to the bowl with the grated vegetables. Stir the mixture well until everything is evenly combined. - Add Cheese and Seasonings:
Grate the cheddar cheese and add it to the vegetable mixture. Add the chopped parsley, and season with salt and black pepper to taste. - Cook the Mixture:
Heat the olive oil in a large skillet over medium heat. Pour the vegetable mixture into the skillet and spread it evenly to form a uniform layer. Let it cook for about 10-15 minutes or until the edges start to crisp up and the top is set. - Finish Cooking in the Oven:
Preheat the oven to 350°F (180°C). Once the edges of the bake have set, transfer the skillet to the oven and bake for 15-20 minutes or until the top is golden brown and fully cooked through. - Serve:
Once done, remove the bake from the oven and let it cool for a few minutes. Slice it into pieces and serve warm.
Serving Suggestions:
- Serve alongside a fresh green salad for a light, well-rounded meal.
- Pair with a bowl of hearty soup, such as tomato or lentil soup, for a comforting lunch or dinner.
- Enjoy as a savory breakfast or brunch dish, perfect with a cup of coffee or tea.
- Serve with some roasted potatoes for a more filling, satisfying dinner.
- Top with a dollop of sour cream or Greek yogurt for an extra creamy finish.
Cooking Tips:
- Ensure that all vegetables are evenly grated to maintain a uniform texture throughout the bake.
- Use a non-stick skillet to avoid sticking and make it easier to transfer the dish to the oven.
- You can experiment with different cheeses, such as mozzarella or parmesan, for a unique flavor.
- If you want a crispier top, increase the oven temperature to 400°F (200°C) for the last 5 minutes of baking.
- For a dairy-free version, substitute the milk and cheese with plant-based alternatives like almond milk and vegan cheese.
Nutritional Benefits:
- Courgettes: Low in calories and rich in vitamins A and C, courgettes are great for boosting the immune system and promoting healthy skin.
- Carrots: Packed with beta-carotene, which is essential for eye health and supporting the immune system.
- Cheddar Cheese: A good source of calcium, protein, and essential vitamins like B12, which helps in maintaining healthy bones and teeth.
- Parsley: Rich in antioxidants and vitamins C and K, parsley supports digestion and boosts overall health.
Dietary Information:
- Vegetarian-Friendly: This dish is fully vegetarian, making it an excellent option for those following a plant-based diet.
- Low in Sugar: Naturally low in sugar, making it a healthier choice for those looking to reduce sugar intake.
- High in Protein: The eggs and cheese contribute to a high-protein content, making this a filling and satisfying meal.
- Gluten-Free Option: To make this dish gluten-free, simply substitute the all-purpose flour with a gluten-free flour blend.
- Low-Carb Option: To reduce the carb content, you can replace the flour with almond flour or coconut flour.
Nutritional Facts (per serving):
- Calories: 220
- Protein: 10g
- Carbs: 20g
- Fat: 12g
- Fiber: 3g
- Sugar: 4g
- Sodium: 450mg
- Calcium: 15% of the daily value
- Vitamin A: 25% of the daily value
- Vitamin C: 30% of the daily value
Storage:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze: This dish can be frozen for up to 2 months. Allow it to cool completely before wrapping tightly and freezing. Thaw in the refrigerator overnight before reheating in the oven or microwave.
- Reheat: Reheat in the oven at 350°F (180°C) for 10-15 minutes, or in the microwave for a quicker option.
Why You’ll Love This Recipe:
- Nutritious and Delicious: Packed with vegetables, cheese, and protein, this bake is both healthy and satisfying. The rich flavors make it irresistible for both kids and adults.
- Easy to Make: With simple ingredients and straightforward instructions, this recipe is perfect for both beginners and experienced cooks.
- Versatile: You can serve this dish for any meal – whether for breakfast, lunch, or dinner. It’s also great for meal prep or taking to a potluck.
- Customizable: You can swap out ingredients like the cheese or vegetables to suit your preferences or what you have on hand.
Conclusion:
This Cheesy Vegetable Bake is a wonderfully simple yet flavorful dish that can be enjoyed at any time of day. Packed with fresh, nutritious vegetables and cheese, it’s both satisfying and healthy. Whether you serve it as a main dish, a side, or a savory breakfast, it’s sure to be a hit with the whole family. Perfect for meal prep, this dish can be made in advance and reheated for a quick, delicious meal throughout the week.
Frequently Asked Questions:
- Can I make this dish ahead of time?
Yes, you can prepare the vegetable mixture and store it in the fridge for up to a day before cooking. Just bake it when you’re ready to eat! - Can I substitute the cheddar cheese with another type of cheese?
Absolutely! You can use mozzarella, parmesan, or a blend of your favorite cheeses for a different flavor. - Can I add more vegetables?
Yes! Feel free to add vegetables like spinach, mushrooms, or tomatoes to customize the recipe. - Is this recipe suitable for a gluten-free diet?
Yes, simply substitute the flour with a gluten-free flour blend or almond flour. - Can I use non-dairy milk?
Yes, you can substitute the milk with almond milk, soy milk, or oat milk for a dairy-free version. - How can I make this recipe spicier?
You can add chili flakes, jalapeños, or a dash of hot sauce to the mixture for some extra heat. - Can I freeze this dish?
Yes, this dish freezes well. Just make sure to cool it completely before wrapping it tightly and freezing. - How do I reheat leftovers?
Reheat the bake in the oven at 350°F (180°C) for about 10-15 minutes or in the microwave for a few minutes until heated through. - Can I make this dish without eggs?
Yes, you can use a flax egg or chia egg as a substitute for the eggs in this recipe. - What can I serve with this dish?
This bake pairs wonderfully with a side salad, roasted potatoes, or a bowl of soup for a complete meal.