This delicious and nutritious vegetable bake is perfect for any meal of the day. Packed with the goodness of broccoli, cauliflower, carrots, and colorful peppers, it’s a feast for the eyes and a rich source of essential nutrients. The combination of fresh vegetables, eggs, and cheese creates a hearty and satisfying dish that can serve as a main course or a side dish. Whether you’re looking to prepare a wholesome family meal or something impressive for a gathering, this vegetable bake is sure to be a hit!
Preparation Time: 30 minutes
Cooking Time: 30-40 minutes
Servings: 6
Ingredients:
For the Bake:
- 1 broccoli (about 300g, cut into florets)
- 400g cauliflower (cut into florets)
- 1 tablespoon salt (for boiling)
- 4 tablespoons milk (for boiling)
- 1 onion (about 1 cup, diced)
- Olive oil (for frying)
- 1 carrot (grated, about 1 cup)
- 1 garlic clove (minced)
- 2 peppers of different colors (diced, about 1 cup each)
- 1 sprig cherry tomatoes (about 1 cup)
- 4 eggs
- 1 teaspoon salt (for seasoning the egg mixture)
- 5 tablespoons sunflower oil
- 1 cup (130g) flour
- 2.5 cups (500ml) milk
- Fresh parsley and dill, chopped (about 2 tablespoons each)
- 150g (1.5 cups) cheese, grated
Instructions:
- Prepare the Vegetables:
- Boil the broccoli and cauliflower florets in salted water with a few tablespoons of milk. Boil for about 5-7 minutes or until just tender, then drain and set aside.
- Sauté the Aromatics:
- In a large frying pan, heat some olive oil over medium heat. Add the diced onion and sauté until translucent. Then, add the grated carrot, minced garlic, and diced peppers. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are softened and fragrant.
- Combine the Vegetables:
- In a large mixing bowl, combine the sautéed vegetables with the boiled broccoli and cauliflower. Add the cherry tomatoes, ensuring they are evenly distributed throughout the mixture.
- Prepare the Egg Mixture:
- In a separate bowl, whisk together the eggs, salt, sunflower oil, flour, and milk until you have a smooth, lump-free batter. Stir in the chopped parsley and dill.
- Assemble the Bake:
- Preheat your oven to 180°C (350°F). Grease a large baking dish with a bit of olive oil. Spread the vegetable mixture evenly in the dish, then pour the egg batter over the top, ensuring that it covers all the vegetables. Sprinkle the grated cheese evenly over the top.
- Bake:
- Place the baking dish in the preheated oven and bake for 30-40 minutes, or until the top is golden brown and the bake is set. You can check doneness by inserting a knife into the center; it should come out clean.
- Serve:
- Once baked, allow the dish to cool for a few minutes before serving. Garnish with extra parsley or dill if desired.
Possible Questions:
- Can I use other vegetables? Absolutely! You can substitute or add other vegetables like zucchini, spinach, or mushrooms to the bake.
- What type of cheese works best? A sharp cheddar, mozzarella, or even a mix of cheeses works wonderfully. Feel free to experiment with your favorites.
- Can I make this dish ahead of time? Yes, you can prepare the vegetable mixture and the egg batter ahead of time, then assemble and bake when ready to serve.
Tips:
- Blanching Broccoli and Cauliflower: To keep the broccoli and cauliflower florets vibrant and crisp, you can blanch them by boiling briefly and then immediately plunging them into ice water.
- Cheese Topping: For a golden, crispy top, you can broil the bake for the last 5 minutes of cooking.
- Flavor Boost: Adding a pinch of nutmeg or a teaspoon of Dijon mustard to the egg mixture can give the bake a subtle yet delicious depth of flavor.
Storage:
- In the Refrigerator: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- In the Freezer: You can freeze the bake before adding the cheese topping. Wrap it tightly in plastic wrap and foil, then freeze for up to 2 months. When ready to cook, thaw in the fridge overnight, add the cheese, and bake as directed.
Nutritional Facts (per serving):
- Calories: 250 kcal
- Protein: 12g (from the eggs and cheese)
- Carbohydrates: 15g (from the vegetables and flour)
- Fiber: 5g (mainly from the broccoli and cauliflower)
- Fat: 16g (from the cheese, oil, and eggs)
- Vitamin A: 35% of your daily recommended intake (from the carrot and eggs)
- Vitamin C: 70% of your daily recommended intake (mainly from the peppers and broccoli)
- Calcium: 20% of your daily recommended intake (from the cheese and milk)
Conclusion:
This Vegetable Bake with Broccoli, Cauliflower, and Cheese is a versatile and wholesome dish that’s easy to make and full of flavor. It’s an excellent way to enjoy a variety of vegetables in a single meal, and the creamy, cheesy topping makes it a comfort food favorite. Whether you’re cooking for your family or preparing a dish to impress guests, this bake is sure to be a hit. Plus, it’s a great option for meal prep, as it stores well and can be enjoyed for several days. Serve it with a simple side salad or some crusty bread, and you’ve got a delicious, well-rounded meal. Enjoy!