This cheesy vegetable casserole is a delicious and healthy dish that’s perfect for any meal. Combining a variety of colorful vegetables with a creamy egg mixture and topped with melted mozzarella, it’s sure to become a family favorite. The accompanying Greek yogurt sauce adds a tangy twist, making this dish even more delightful.
Preparation Time:
- Preparation: 25 minutes
- Cooking: 40 minutes
- Total: 65 minutes
Ingredients:
For the Casserole:
- 1 onion, chopped
- Olive oil for cooking
- 1 clove of garlic, minced
- 1 sweet red pepper, chopped
- 1 sweet yellow pepper, chopped
- 3 tomatoes, chopped
- Salt to taste
- Oregano to taste
- 1 cauliflower, cut into florets
- 1 broccoli, cut into florets
- 3 eggs
- 5 tablespoons of olive oil
- 150 grams of Greek yogurt
- 130 grams of rice flour
- 200 ml of milk
- 200 grams of mozzarella cheese, grated
- Fresh parsley, chopped for garnish
For the Sauce:
- 1 tablespoon of Greek yogurt
- 1 teaspoon of ketchup
- 1 clove of garlic, minced
Directions:
Prepare the Vegetables:
- Preheat your oven to 180°C (350°F).
- In a large skillet, heat a little olive oil over medium heat.
- Add the chopped onion and sauté until translucent.
- Add the minced garlic and cook for 1 minute until fragrant.
- Add the chopped red and yellow peppers and tomatoes. Season with salt and oregano. Cook for about 5 minutes until the vegetables are tender. Set aside.
Prepare the Casserole Base: 6. In a large pot, bring water to a boil and blanch the cauliflower and broccoli florets for about 3-4 minutes. Drain and set aside. 7. In a bowl, beat the eggs with 5 tablespoons of olive oil, Greek yogurt, rice flour, and milk. Season with salt to taste.
Assemble the Casserole: 8. In a greased baking dish, spread the blanched cauliflower and broccoli evenly. 9. Pour the egg mixture over the vegetables. 10. Add the sautéed onion, garlic, peppers, and tomatoes on top. 11. Sprinkle the grated mozzarella cheese over the vegetables.
Bake: 12. Bake in the preheated oven for 40 minutes, or until the top is golden brown and the casserole is set. 13. Let it cool slightly before serving.
Prepare the Sauce: 14. In a small bowl, mix together 1 tablespoon of Greek yogurt, 1 teaspoon of ketchup, and 1 minced clove of garlic.
Serve: 15. Serve the casserole with the sauce on the side.
Garnish: 16. Sprinkle fresh chopped parsley over the casserole before serving.
Serving Suggestions:
- Pair this casserole with a fresh green salad for a complete meal.
- Serve it alongside grilled chicken or fish for added protein.
- Enjoy it with a slice of crusty bread to soak up the creamy sauce.
Cooking Tips:
- Make sure to blanch the cauliflower and broccoli just until tender to maintain their texture in the casserole.
- Use a variety of colored peppers for a more vibrant dish.
- For a spicier version, add some red pepper flakes to the sautéed vegetables.
Nutritional Benefits:
- Cauliflower and Broccoli: Rich in vitamins C and K, fiber, and antioxidants.
- Greek Yogurt: High in protein and probiotics, good for digestion.
- Eggs: Excellent source of high-quality protein and essential vitamins.
Dietary Information:
- Gluten-Free: This dish is naturally gluten-free.
- Vegetarian: Suitable for vegetarians.
- High in Protein: Contains a good amount of protein from eggs and Greek yogurt.
Storage:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 180°C (350°F) until warmed through, or in the microwave.
Why You’ll Love This Recipe:
- Flavorful: A delicious blend of vegetables, cheese, and spices.
- Healthy: Packed with nutrients and low in carbs.
- Versatile: Great as a main dish or side.
- Easy to Make: Simple steps with readily available ingredients.
Conclusion:
This cheesy vegetable casserole is a versatile and nutritious meal that’s perfect for any occasion. The combination of fresh vegetables, creamy egg mixture, and melted cheese is simply irresistible. Topped with a tangy Greek yogurt sauce and fresh parsley!