This Vegetable and Egg Flatbread is a delicious and healthy meal that’s perfect for breakfast or dinner. It combines rice, cabbage, carrot, and eggs, topped with melted cheese for a comforting yet nutritious dish. This flatbread is rich in fiber and protein, making it a great choice for those looking to enjoy a satisfying meal while maintaining a healthy diet.
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Total Time: 55 minutes
Servings: 4
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Ingredients:
- 1 cup rice
- 2 tablespoons olive oil, divided
- 2 cups hot water
- Salt, to taste
- 1 small head young cabbage, finely shredded
- 1 carrot, grated
- 3-4 chicken eggs, boiled
- 3-4 tablespoons cooked rice (from above)
- 3 chicken eggs, beaten
- Salt, to taste
- 3 tablespoons flour
- Cheese (any melty cheese like mozzarella or cheddar), grated
- Green onion, chopped
Directions:
Step 1: Prepare the Rice
- Cook the rice:
- In a skillet, heat 1 tablespoon olive oil over medium heat. Add 1 cup of rice and fry for 3-4 minutes, stirring occasionally.
- Add 2 cups hot water and salt to taste. Cover and let it cook for 10 minutes until the rice is tender and the water is absorbed.
Step 2: Prepare the Vegetables and Eggs
- Cook the cabbage:
- In a separate skillet, heat 1 tablespoon olive oil over medium heat. Add the shredded young cabbage and fry for 3-5 minutes until slightly softened. Season with salt.
- Add the carrot:
- Grate 1 carrot and add it to the skillet with the cabbage. Fry for an additional 3-5 minutes until the carrot is tender.
- Boil the eggs:
- Boil 3-4 chicken eggs in water for 10 minutes. Once cooked, peel the eggs and chop them.
Step 3: Assemble the Flatbread
- Mix the ingredients:
- In a large mixing bowl, combine the cooked cabbage, carrot, chopped boiled eggs, and 3-4 tablespoons of cooked rice. Mix well to combine.
- Prepare the batter:
- In a separate bowl, whisk 3 beaten eggs with salt to taste. Add 3 tablespoons of flour and mix until smooth.
- Combine and bake:
- Preheat the oven to 180°C (350°F). Add the vegetable and egg mixture to the egg and flour batter and mix well to coat.
Step 4: Bake the Flatbread
- Bake the mixture:
- Grease a baking dish or line it with parchment paper. Spread the vegetable mixture evenly in the dish.
- Bake in the oven at 180°C (350°F) for 10 minutes.
- Add cheese:
- Sprinkle grated cheese evenly over the top of the flatbread. Bake for an additional 5 minutes until the cheese is melted and bubbly.
- Add green onions:
- Sprinkle chopped green onions over the cheese and bake for another 5 minutes.
Step 5: Serve
- Slice and serve the vegetable flatbread warm. It’s perfect for breakfast, dinner, or as a light meal.
Serving Suggestions:
- Serve with a side of fresh salad for a light and refreshing meal.
- Pair with Greek yogurt or sour cream for dipping.
- Enjoy with a cup of herbal tea for a cozy breakfast or dinner.
- Add a side of sautéed mushrooms for an extra hearty option.
- Serve with a fruit smoothie for a balanced breakfast.
Cooking Tips:
- Use firm cabbage: Young cabbage is tender, but any firm variety works well for this recipe.
- Adjust seasoning: Taste the mixture before baking and adjust salt and pepper to your preference.
- Use a special grater for the carrot: A fine grater will make the carrot cook more evenly and blend better into the mixture.
- Bake until golden: Make sure the cheese is melted and slightly golden for the best flavor.
- Let it cool slightly: Allow the flatbread to cool for 5 minutes before slicing to help it hold its shape.
- You can either use pre-made flatbread or make your own using basic dough.
- Sauté the vegetables lightly to soften them while keeping some texture.
- Pre-cook the rice to ensure it’s fluffy and integrates well with the eggs and vegetables.
- Cook the eggs separately (scrambled or fried) or pour them directly onto the flatbread with the other ingredients for a more integrated texture.
- Finish by topping the flatbread with cheese and baking until the cheese is melted and slightly golden.
Nutritional Benefits:
- High in protein from eggs and cheese, aiding muscle repair.
- Rich in fiber from cabbage, carrot, and rice, promoting healthy digestion.
- Low in saturated fat if using light cheese.
- Contains antioxidants from vegetables, which help in reducing inflammation.
- Balanced nutrients for a satisfying, healthy meal.
- Flatbread: A base for the dish, providing carbohydrates and serving as a crispy or soft foundation depending on how it’s prepared.
- Eggs: A key source of protein and healthy fats, eggs also provide essential vitamins like B12 and D.
- Vegetables (Zucchini, Peppers, Spinach, etc.): These contribute fiber, vitamins, and minerals to the meal, making it nutritious and colorful.
- Rice: Adds heartiness and makes the dish more filling. Brown rice offers more fiber, while white rice creates a softer texture.
- Cheese: Cheese like mozzarella, cheddar, or feta adds creaminess and protein. It also binds the ingredients together, giving the flatbread a satisfying flavor.
Dietary Information:
- Vegetarian-friendly, containing no meat.
- Nut-free, making it suitable for those with nut allergies.
- Rich in protein and fiber, providing a balanced meal option.
- Contains gluten from flour; can use gluten-free flour as a substitute.
- Low in carbs if served without additional rice.
Nutritional Facts (per serving):
- Calories: 230
- Protein: 12g
- Carbohydrates: 18g
- Fat: 11g
- Fiber: 3g
- Sugar: 2g
Storage:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat: Reheat in the oven at 180°C (350°F) until warmed through.
- Freeze: Wrap individual slices in plastic wrap and store in the freezer for up to 1 month. Reheat in the oven for best texture.
Why You’ll Love This Recipe:
- Quick and easy: Uses simple ingredients with minimal prep time.
- Nutritious and balanced: Packed with protein, fiber, and vitamins, it’s a great healthy option.
- Great for weight loss: Low in calories, high in nutrients, and very filling.
- Customizable: Add your favorite vegetables or herbs for variety.
- Perfect for any time of day: Enjoy for breakfast, lunch, or dinner.
Conclusion:
This Vegetable and Egg Flatbread with Rice and Cheese is a simple, healthy, and tasty option for any meal. Loaded with nutritious ingredients like cabbage, carrots, eggs, and a hint of cheese, it’s easy to make and perfect for those seeking a balanced, satisfying dish. Whether you serve it for breakfast or dinner, it’s a versatile recipe that everyone will love!
Frequently Asked Questions:
- Can I use other vegetables?
Yes, you can add zucchini, spinach, or bell peppers for extra flavor. - Is this dish gluten-free?
It contains flour, but you can substitute with gluten-free flour. - Can I make this dish ahead of time?
Yes, you can prepare the mixture ahead and bake when ready to serve. - What type of cheese works best?
Use a melty cheese like mozzarella or cheddar for the best texture. - How can I make it dairy-free?
Use dairy-free cheese or omit cheese for a dairy-free version.