This Savory Zucchini and Vegetable Bake is a delightful and nutritious dish that’s perfect for any meal of the day. Packed with fresh vegetables, eggs, and cheddar cheese, this bake is both flavorful and satisfying. It’s easy to prepare and can be served as a main course or a side dish. The combination of zucchini, onion, carrot, and pepper creates a delicious medley of flavors, while the cheese adds a rich, creamy texture.
Full Recipe:
Ingredients:
- Courgettes (Zucchini): 3, grated
- Onion: 1, finely chopped
- Carrot: 1, grated
- Pepper: 1, finely chopped
- Eggs: 3
- Milk: 250 ml (8.5 fl. oz.)
- Flour: 200 grams (7 oz.)
- Cheddar Cheese: 150 grams (5.3 oz.), grated
- Parsley: To taste, chopped
- Salt: To taste
- Black Pepper: To taste
- Olive Oil: For cooking
Instructions:
- Prepare the Vegetables:
- Preheat your oven to 180°C (350°F).
- Grate the courgettes (zucchini) and carrot. Place the grated zucchini in a colander, sprinkle with a little salt, and let it sit for about 10 minutes to draw out excess moisture. After 10 minutes, squeeze the zucchini to remove any remaining water.
- Finely chop the onion and pepper.
- Sauté the Vegetables:
- Heat a tablespoon of olive oil in a large frying pan over medium heat.
- Add the chopped onion, grated carrot, and chopped pepper to the pan. Sauté for about 5-7 minutes until the vegetables are softened and the onion is translucent.
- Remove from heat and let the vegetables cool slightly.
- Prepare the Batter:
- In a large mixing bowl, whisk together the eggs and milk until well combined.
- Gradually add the flour, whisking continuously to avoid lumps. The mixture should be smooth and slightly thick.
- Stir in the grated cheddar cheese, sautéed vegetables, and squeezed zucchini. Mix well to combine.
- Season with salt, black pepper, and chopped parsley to taste.
- Bake the Dish:
- Grease a baking dish with a little olive oil.
- Pour the vegetable and cheese mixture into the prepared baking dish, spreading it out evenly.
- Bake in the preheated oven for 30-40 minutes, or until the top is golden brown and the bake is set in the middle.
- Serve:
- Once baked, remove from the oven and let it cool for a few minutes before slicing.
- Serve warm, garnished with additional parsley if desired. This dish pairs well with a side salad or crusty bread.
Additional Information
Tips:
- Removing Moisture from Zucchini: Squeezing out the excess moisture from the zucchini is crucial to avoid a soggy bake. You can use a clean kitchen towel or cheesecloth to help with this process.
- Cheese Variation: Feel free to use other types of cheese like mozzarella, gouda, or a mix of your favorites for a different flavor profile.
- Gluten-Free Option: Substitute the all-purpose flour with a gluten-free flour blend if you need a gluten-free version of this dish.
Storage Tips:
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Freezing: This bake can be frozen for up to 2 months. Allow it to cool completely before wrapping it tightly in plastic wrap and foil. Thaw overnight in the refrigerator and reheat in the oven.
Nutritional Benefits:
- Zucchini: Low in calories and high in vitamins A and C, as well as fiber, which aids digestion.
- Carrots: Rich in beta-carotene, which supports eye health, and antioxidants.
- Cheddar Cheese: Provides protein and calcium, contributing to strong bones and muscles.
Nutritional Facts (per serving, approximately):
- Calories: 250
- Protein: 10g
- Fat: 15g
- Carbohydrates: 18g
- Fiber: 3g
- Sugar: 4g
Possible Questions:
- Can I add other vegetables to this bake?
Yes, you can add other vegetables like spinach, mushrooms, or broccoli. Just be sure to cook or steam them first to remove excess moisture. - Can I make this dish dairy-free?
To make this dish dairy-free, substitute the milk with a plant-based milk and use a dairy-free cheese alternative. - Can I prepare this bake in advance?
Yes, you can prepare the mixture in advance, store it in the refrigerator, and bake it when you’re ready. Just give it a good stir before pouring it into the baking dish. - What can I serve with this bake?
This dish pairs well with a fresh salad, roasted vegetables, or a slice of crusty bread. - How do I know when the bake is done?
The bake is done when the top is golden brown, and a knife inserted into the center comes out clean. - Can I use a different type of flour?
Yes, you can use whole wheat flour for a heartier texture, or a gluten-free flour blend if needed. - Is this dish suitable for freezing?
Yes, this bake freezes well. Be sure to wrap it tightly to avoid freezer burn. - Can I use a different type of cheese?
Absolutely! Feel free to experiment with different cheeses like feta, gouda, or even a sharp cheddar for added flavor. - How can I make the bake more filling?
You can add cooked quinoa, rice, or even some cooked and crumbled sausage to make the dish more substantial. - Can I use pre-grated cheese?
While pre-grated cheese is convenient, it often contains anti-caking agents that can affect the texture. Freshly grated cheese melts better and provides a smoother texture.
Conclusion:
This Savory Zucchini and Vegetable Bake is a delicious, versatile dish that’s easy to make and full of nutritious ingredients. Whether you’re serving it as a main course or a side dish, it’s sure to be a hit with everyone at the table. The combination of fresh vegetables, eggs, and cheddar cheese creates a flavorful and satisfying meal that can be enjoyed for breakfast, lunch, or dinner. Plus, it’s a great way to use up any extra zucchini you might have on hand. Enjoy this warm, cheesy bake with your favorite side dishes for a complete and wholesome meal!