The combination of tender zucchini and hearty oatmeal, enhanced by the rich flavors of feta cheese, oregano, and black pepper, makes this dish a delightful and satisfying meal.
What’s more, this Zucchini and Oatmeal Bake is quick to prepare and versatile, perfect for busy weeknights or a comforting weekend meal. Serve it with a refreshing yogurt and cucumber sauce to add a tangy touch that complements the savory bake wonderfully. Enjoy the simplicity and goodness of this wholesome dish, packed with nutrients and flavor.
Ingredients:
- 2 zucchini (about 700-800 grams), grated
- 2 teaspoons salt
- 1 cup oatmeal
- 1 teaspoon dried onion
- 1 teaspoon black pepper
- 1 teaspoon oregano
- 1 teaspoon dried garlic
- 100 grams (1 cup) feta cheese, crumbled
- 2 eggs
- Olive oil
Directions:
- Preheat your oven to 200°C (400°F).
- Grate the zucchini on a fine grater and place it in a bowl. Add 2 teaspoons of salt, mix well, and let it sit for 10 minutes.
- Drain the liquid from the zucchini. You should have about 400 ml of zucchini juice.
- In another bowl, mix 1 cup of oatmeal with the zucchini juice. Let it sit for 20 minutes to absorb the liquid.
- Add the drained zucchini, dried onion, black pepper, oregano, and dried garlic to the oatmeal mixture. Mix well.
- Stir in the crumbled feta cheese and the eggs until fully combined.
- Grease a baking dish with olive oil and pour in the zucchini and oatmeal mixture.
- Bake in the preheated oven for 40 minutes, or until the top is golden brown and the bake is set.
Sauce:
- 3 tablespoons yogurt
- 2 tablespoons cream cheese
- 2 tablespoons mayonnaise
- 1 pickled cucumber, finely chopped
- 1 clove garlic, minced
Directions for Sauce:
- In a small bowl, combine the yogurt, cream cheese, and mayonnaise.
- Add the finely chopped pickled cucumber and minced garlic. Mix well.
- Serve the sauce alongside the baked zucchini and oatmeal casserole.
Prep Time: 20 minutes | Cooking Time: 40 minutes | Total Time: 60 minutes
Kcal: 250 kcal | Servings: 6 servings
Nutritional Benefits
The Zucchini and Oatmeal Bake is a powerhouse of nutrition. Zucchini is low in calories but high in essential nutrients like vitamin C, potassium, and antioxidants. It’s also a great source of dietary fiber, which aids in digestion. Oatmeal adds a dose of whole grains to the dish, providing complex carbohydrates and beta-glucan, a type of soluble fiber that can help reduce cholesterol levels and improve heart health. Feta cheese brings in calcium and protein, making this dish a balanced and nutritious meal.
Dietary Information
This recipe is vegetarian-friendly and can be easily adapted to meet various dietary needs. To make it gluten-free, ensure that the oatmeal used is certified gluten-free. For a vegan version, you can replace the eggs with a flax or chia seed mixture and use vegan feta cheese. The dish is also low in calories, making it an excellent choice for those looking to maintain a healthy diet without sacrificing flavor.
Cooking Tips
- Zucchini Preparation: After grating the zucchini, it’s important to let it sit with salt to draw out excess moisture. This step ensures that the bake doesn’t become too watery.
- Oatmeal Absorption: Mixing the oatmeal with the zucchini juice allows it to absorb the flavors and helps bind the ingredients together.
- Cheese Selection: Feta cheese adds a nice tangy flavor to the bake, but you can experiment with other types of cheese like cheddar or mozzarella for different taste profiles.
- Customization: Feel free to add other herbs and spices based on your preference. Fresh herbs like basil or thyme can add an extra layer of flavor.
Storage Tips
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, bake in a preheated oven at 180°C (350°F) for 10-15 minutes until warmed through. This bake also freezes well. Wrap individual portions in aluminum foil and place them in a freezer-safe container. Reheat directly from frozen in the oven, adding a few extra minutes to the baking time.
Why You’ll Love This Recipe
- Quick and Easy: With a prep time of just 20 minutes and a total cooking time of 60 minutes, this recipe is perfect for busy days.
- Healthy and Nutritious: Loaded with vegetables, whole grains, and cheese, this bake is a well-rounded meal.
- Versatile: Whether served as a main dish or a side, it pairs well with a variety of meals.
- Comforting: The creamy, cheesy texture makes it a comforting dish that’s perfect for any occasion.
Conclusion
This Zucchini and Oatmeal Bake is a delightful addition to your recipe collection. Its wholesome ingredients and comforting flavors make it a go-to dish for any meal. Enjoy the simplicity and goodness of this nutritious bake, and don’t hesitate to make it your own by adding your favorite herbs or vegetables. Happy cooking!