This Vegetable and Bean Bake with Oatmeal Crust is a hearty and wholesome dish that combines the goodness of beans, fresh vegetables, and a nutritious oatmeal-based dough. It’s perfect for a family meal or a healthy, satisfying dinner. The combination of tender beans and flavorful veggies, topped with a cheesy oatmeal crust, makes this recipe both comforting and nourishing.
Preparation Time:
- Total Time: 9 hours (including soaking time)
- Active Cooking Time: 1 hour
Ingredients:
- For the Beans:
- 1 cup dry beans (200 g)
- 4 cups water (for soaking)
- 1 tablespoon salt
- For the Vegetables:
- 3 zucchinis
- Salt, to taste
- 2 onions
- 2 tablespoons olive oil
- 1 carrot
- 2 bell peppers
- 2 cloves garlic, minced
- Salt and pepper, to taste
- For the Dough:
- 3 eggs
- 300 ml milk (1 ¼ cups)
- 30 ml vegetable oil (2 tablespoons)
- A pinch of salt
- 5-6 tablespoons oatmeal
- 7 g baking powder (1 ½ teaspoons)
- A small bunch of parsley, chopped
- For the Topping:
- 5 tablespoons Greek yogurt
- Juice of half a lemon
- Green onions, chopped
- 180 g grated cheese (6.3 oz)
Directions:
- Prepare the Beans:
- In a large bowl, combine 1 cup of dry beans (200 g) with 4 cups of water and 1 tablespoon of salt.
- Soak for 8 hours or overnight until the beans are softened.
- After soaking, rinse the beans and add fresh water (4 cups).
- Cook the beans on low heat for 20 minutes. Do not remove the beans from the water until they have cooled.
- Prepare the Vegetables:
- Slice 3 zucchinis and season with salt. Let them sit for 10-15 minutes to release their moisture.
- Chop 2 onions and fry them in a pan with 2 tablespoons of olive oil until golden.
- Add 1 grated carrot to the pan, cover with a lid, and cook for 5 minutes.
- Add 2 chopped bell peppers and 2 minced garlic cloves to the pan. Season with salt and pepper to taste, and mix well.
- Drain the zucchini, and add them to the pan. Cook everything together for another 15 minutes.
- Prepare the Dough:
- In a mixing bowl, whisk together 3 eggs, 300 ml of milk, 30 ml of vegetable oil, and a pinch of salt.
- Gradually add 5-6 tablespoons of oatmeal and 7 g of baking powder. Mix until smooth.
- Stir in the chopped parsley.
- Assemble the Bake:
- Preheat your oven to 180°C (360°F).
- Grease a baking sheet with oil.
- Drain the beans and spread them evenly on the baking sheet.
- Add the cooked vegetables on top of the beans.
- Pour the oatmeal dough mixture over the beans and vegetables.
- Bake:
- Bake in the preheated oven for 20 minutes.
- Prepare the Topping:
- In a small bowl, mix 5 tablespoons of Greek yogurt with the juice of half a lemon and chopped green onions.
- After 20 minutes of baking, remove the baking sheet from the oven, and spread 180 g of grated cheese evenly over the top.
- Bake for an additional 15 minutes, until the cheese is melted and golden.
- Serve:
- Let the bake cool slightly before serving.
- Slice into portions and serve with the yogurt and lemon sauce.
Serving Suggestions:
- Serve with a side salad for a complete meal.
- Enjoy with a slice of crusty bread or a light soup.
Cooking Tips:
- Pre-soaking Beans: Always soak beans overnight to reduce cooking time and enhance digestibility.
- Zucchini Tip: Salting the zucchini before cooking helps to remove excess moisture, ensuring your bake isn’t soggy.
- Cheese Variation: Use a mix of cheeses like mozzarella and cheddar for a richer flavor.
Nutritional Benefits:
- Beans: A great source of plant-based protein, fiber, and essential minerals like iron and magnesium.
- Zucchini: Low in calories and high in vitamins A and C, as well as antioxidants.
- Oatmeal: Adds heart-healthy fiber and helps create a satisfying crust.
Dietary Information:
- Vegetarian: This dish is suitable for vegetarians.
- Dairy: Contains cheese and yogurt.
- Gluten-Free: Ensure oats are certified gluten-free.
Nutritional Facts (per serving, assuming 8 servings):
- Calories: 280
- Protein: 12g
- Carbohydrates: 34g
- Dietary Fiber: 8g
- Sugars: 6g
- Fat: 10g
- Saturated Fat: 4g
- Cholesterol: 80mg
- Sodium: 400mg
- Calcium: 200mg
- Iron: 3mg
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave until warmed through.
Why You’ll Love This Recipe:
- Nutritious: Packed with protein, fiber, and vegetables, this dish is both filling and wholesome.
- Flavorful: The combination of beans, fresh vegetables, and a cheesy oatmeal crust offers a variety of textures and tastes.
- Versatile: Perfect as a main dish or a side, and great for meal prep.
- Easy to Make: Simple ingredients and straightforward steps make this recipe accessible for all cooks.
Conclusion:
This Vegetable and Bean Bake with Oatmeal Crust is a nourishing and satisfying dish that’s perfect for any meal. The combination of protein-rich beans, flavorful veggies, and a cheesy, crunchy topping will delight your taste buds while providing plenty of nutrition. Whether you’re serving it for a family dinner or meal prepping for the week, this recipe is sure to become a favorite in your kitchen.
Frequently Asked Questions:
- Can I use canned beans instead of dried beans?
- Yes, you can use canned beans to save time. Simply drain and rinse them before using.
- Can I make this dish vegan?
- Substitute the eggs with a flaxseed mixture, use plant-based milk, and opt for vegan cheese.
- What other vegetables can I add?
- Feel free to add mushrooms, spinach, or eggplant to the mix.
- Can I use a different type of cheese?
- Yes, cheddar, mozzarella, or even a mix of cheeses works well.
- How can I make this dish gluten-free?
- Ensure your oats are certified gluten-free and use gluten-free baking powder.
- Can I freeze this dish?
- Yes, you can freeze the bake after it’s cooled. Reheat in the oven until warmed through.
- What can I serve with this dish?
- It pairs well with a side salad, garlic bread, or steamed vegetables.
- How long does it last in the fridge?
- Store in the fridge for up to 3 days.
- Can I prepare it ahead of time?
- Yes, you can assemble the dish ahead of time and bake it when ready to serve.
- Is this dish suitable for meal prep?
- Absolutely! It’s great for preparing in advance and reheating throughout the week.