Zucchini, a versatile and nutritious vegetable, takes center stage in this delightful recipe that promises to satisfy your family’s hunger while packing a nutritional punch. This dish combines zucchini with an array of colorful vegetables, eggs, cheese, and a creamy yogurt sauce, making it a well-rounded meal that’s perfect for dinner. Whether you’re a seasoned cook or a beginner, this recipe is easy to follow and guarantees a delicious outcome.
Ingredients
- 2 zucchini
- Salt
- 2 onions
- Olive oil
- 2 carrots
- 1 red bell pepper
- 1 yellow bell pepper
- Black pepper
- 3 eggs
- 300 ml milk
- 120 g flour
- 10 g baking powder
- Fresh dill
- 100-150 g mozzarella cheese
- 2 tsp mayonnaise
- 2 tsp sour cream
- 2 tsp Greek yogurt
- 1/4 tsp sweet paprika
- 2 cloves garlic
- 1/4 tsp coriander
- 1/4 tsp curry powder
Instructions
- Prepare the Zucchini:
- Slice the zucchini and sprinkle with salt. Let sit for 10 minutes to draw out excess moisture. Pat dry with paper towels.
- Cook the Vegetables:
- Dice the onions. In a large skillet, heat olive oil over medium heat. Add the onions and sauté for 1-2 minutes until they start to soften.
- Add diced carrots, red bell pepper, and yellow bell pepper to the skillet. Season with salt and black pepper.
- Cover and cook the vegetables for 7-8 minutes, stirring occasionally, until they are tender but not mushy.
- Prepare the Batter:
- In a large mixing bowl, whisk together the eggs, milk, flour, and baking powder until smooth. Add chopped fresh dill for flavor.
- Combine and Bake:
- Preheat your oven to 180°C (350°F). Grease a baking dish with a little olive oil.
- Layer the cooked vegetables and sliced zucchini in the baking dish. Pour the batter evenly over the top.
- Sprinkle grated mozzarella cheese over the mixture.
- Bake in the preheated oven for 20 minutes or until the top is golden and the dish is set.
- Prepare the Sauce:
- While the dish is baking, prepare the sauce. In a small bowl, mix together mayonnaise, sour cream, Greek yogurt, sweet paprika, minced garlic, coriander, and curry powder until well combined.
- Serve:
- Once the zucchini bake is ready, let it cool slightly before slicing. Serve warm with the prepared yogurt sauce on the side.
Cooking Tips
- Salting the Zucchini: Salting the zucchini before cooking helps to remove excess moisture, preventing the dish from becoming too watery.
- Even Cooking: Ensure that all vegetables are cut into similar-sized pieces for even cooking.
- Cheese Choices: Mozzarella can be substituted with other cheeses like cheddar or feta for a different flavor profile.
- Baking Dish: Use a baking dish that allows the mixture to spread evenly for uniform cooking.
Nutritional Benefits
- Zucchini: Low in calories, high in fiber, and rich in vitamins A and C, zucchini is excellent for digestion and immune support.
- Carrots and Bell Peppers: Packed with antioxidants, vitamins, and minerals that promote eye health and boost the immune system.
- Eggs and Milk: Provide high-quality protein and essential vitamins like B12, which are crucial for energy and overall health.
- Greek Yogurt: Adds probiotics and calcium, beneficial for gut health and bone strength.
Why You’ll Love This Recipe
This zucchini dish is not only delicious but also packed with nutrients, making it a perfect choice for a family dinner. The combination of fresh vegetables, creamy sauce, and melted cheese creates a mouthwatering experience. It’s a versatile recipe that can be adapted to include your favorite vegetables or cheeses, making it a go-to for busy weeknights or special occasions.
Dietary Information
- Vegetarian-Friendly: This recipe is perfect for vegetarians, offering a balanced meal with protein, vitamins, and minerals.
- Low-Carb Option: Substitute the flour with almond flour or coconut flour for a low-carb version.
- Gluten-Free: Use gluten-free flour and baking powder to accommodate gluten sensitivities.
Why This Recipe Works
The key to this recipe’s success is the combination of fresh, colorful vegetables with a creamy, flavorful batter. The baking process melds the ingredients together, creating a dish that’s both hearty and comforting. The yogurt sauce adds a tangy, creamy contrast that elevates the flavors, making every bite a delight.
Conclusion
This hearty zucchini and vegetable bake is a delicious and nutritious option for dinner that the whole family will enjoy. Easy to prepare and packed with flavor, it’s a great way to incorporate more vegetables into your diet. Whether you’re looking for a vegetarian meal or just a new way to enjoy zucchini, this recipe is sure to become a favorite. Enjoy the delightful combination of textures and flavors, and savor the wholesome goodness in every bite.