Vegetable Bake with Yogurt-Dill Sauce

This hearty and nutritious vegetable bake combines the flavors of zucchini, red onions, carrots, sweet peppers, and mushrooms, all bound together in a savory egg mixture and topped with melted cheese. Accompanied by a refreshing yogurt-dill sauce, this dish is perfect for a light lunch or dinner. The preparation is straightforward and involves common kitchen techniques like grating, chopping, and sautéing, making it accessible even for novice cooks.

Preparation Time:

  • Preparation: 20 minutes
  • Resting Time (for zucchini): 10 minutes
  • Cooking Time: 40 minutes
  • Total Time: 1 hour 10 minutes

Ingredients:

For the Main Dish:

  • 2 zucchinis
  • 1 teaspoon salt
  • 2 red onions
  • Olive oil (for frying)
  • 1 carrot
  • 2 sweet peppers
  • 200 grams mushrooms
  • 3 cloves garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 eggs
  • 1/2 teaspoon salt
  • 4 tablespoons milk
  • 30 ml olive oil
  • 3 tablespoons flour
  • 1 teaspoon baking powder
  • Fresh parsley (to taste)
  • 30 grams hard cheese

For the Sauce:

  • 3 tablespoons yogurt
  • Fresh dill (to taste)
  • 1 clove garlic
  • Salt (to taste)

Instructions:

  1. Prepare the Zucchini:
    • Grate the 2 zucchinis as shown in the video (rub them).
    • Sprinkle 1 teaspoon of salt over the grated zucchini and leave it for 10 minutes to draw out moisture.
    • After 10 minutes, squeeze out excess moisture from the zucchini and set aside.
  2. Prepare the Vegetables:
    • Finely chop the 2 red onions.
    • Heat some olive oil in a pan over medium heat and fry the onions until they are translucent.
    • Dice the carrot and 2 sweet peppers into small cubes.
    • Add the diced carrot and sweet peppers to the pan with the onions. Cook until they begin to soften.
    • Slice the 200 grams of mushrooms and mince the 3 cloves of garlic.
    • Add the mushrooms and garlic to the pan. Season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Mix well and cook until the vegetables are tender. Remove from heat and set aside.
  3. Prepare the Egg Mixture:
    • In a large bowl, beat 4 eggs.
    • Add 1/2 teaspoon of salt, 4 tablespoons of milk, and 30 ml of olive oil. Mix well.
    • Stir in 3 tablespoons of flour and 1 teaspoon of baking powder until the mixture is smooth.
    • Add the cooked vegetable mixture and the grated zucchini to the egg mixture. Mix well to combine.
    • Chop fresh parsley and add it to the mixture.
  4. Bake:
    • Preheat the oven to 180°C (360°F).
    • Pour the mixture into a greased baking dish.
    • Bake in the preheated oven for 30-35 minutes, or until set and lightly golden.
    • Grate 30 grams of hard cheese and sprinkle it over the top.
    • Bake for an additional 5 minutes, or until the cheese is melted and bubbly.
  5. Prepare the Sauce:
    • In a small bowl, mix 3 tablespoons of yogurt with fresh chopped dill, 1 minced clove of garlic, and salt to taste.
    • Mix well and set aside.
  6. Serve:
    • Once the dish is baked, let it cool slightly before serving.
    • Serve warm with the yogurt-dill sauce on the side.

Serving Suggestions:

  • Pair with a fresh green salad or steamed vegetables for a complete meal.
  • Serve with crusty bread to soak up any leftover sauce.
  • Add a side of quinoa or brown rice for extra fiber and nutrients.

Cooking Tips:

  • Ensure all vegetables are chopped to similar sizes for even cooking.
  • Squeeze as much moisture as possible from the zucchini to prevent a soggy bake.
  • For added flavor, sprinkle some herbs like thyme or rosemary into the vegetable mixture.

Nutritional Benefits:

  • Zucchini: Low in calories, high in antioxidants and vitamin C.
  • Eggs: Excellent source of protein and healthy fats.
  • Mushrooms: Rich in B vitamins and antioxidants.
  • Yogurt: Provides probiotics for gut health and calcium for strong bones.
  • Mixed Vegetables: Offer a variety of vitamins, minerals, and dietary fiber.

Dietary Information:

  • Vegetarian: This dish is entirely vegetarian.
  • Gluten-Free Option: Substitute the flour with a gluten-free flour blend.
  • Low Carb: Relatively low in carbs, especially if served with low-carb sides.
  • High Protein: Contains protein from eggs and yogurt.

Why You’ll Love This Recipe:

  • Versatile: Great as a main dish or side, and perfect for any meal of the day.
  • Nutritious: Packed with vegetables and high-quality protein.
  • Easy to Prepare: Simple steps and common ingredients make it accessible for all skill levels.
  • Delicious: A wonderful balance of savory vegetables, creamy egg mixture, and tangy yogurt sauce.

Conclusion:

This vegetable bake with yogurt-dill sauce is a delicious and nutritious option for any meal. The combination of fresh vegetables, savory eggs, and a refreshing yogurt sauce makes it a dish you’ll want to prepare again and again. Enjoy the flavors and health benefits of this wholesome recipe!