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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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!