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Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
- Zucchini (courgettes): 3 medium-sized, grated
- Salt: To taste
- Onion: 1 medium, finely chopped
- Olive Oil: 2 tbsp
- Carrot: 1 medium, grated
- Red Pepper: 1, diced
- Parsley: 2 tbsp, chopped
- Black Pepper: To taste
- Eggs: 3
Directions
- Prepare the Zucchini:
- Grate the zucchini and place it in a colander.
- Sprinkle with a little salt, toss, and let it sit for 10 minutes to release excess water.
- Squeeze out the liquid and set aside.
- Sauté the Vegetables:
- Heat olive oil in a skillet over medium heat.
- Add the chopped onion and sauté until translucent.
- Stir in the grated carrot and diced red pepper. Cook for 3-4 minutes.
- Mix the Ingredients:
- In a large bowl, combine the grated zucchini, sautéed vegetables, parsley, black pepper, and salt to taste.
- Crack in the eggs and mix well to form a cohesive mixture.
- Bake:
- Preheat your oven to 180°C (350°F).
- Grease a baking dish or line it with parchment paper.
- Pour the vegetable mixture into the dish, spreading it evenly.
- Bake for 30 minutes, or until the top is set and lightly golden.
- Serve:
- Let the bake cool slightly before slicing. Enjoy warm or at room temperature.
Serving Suggestions
- Pair with a side of fresh salad or crusty bread.
- Add a dollop of Greek yogurt or sour cream on top for extra creaminess.
Cooking Tips
- To add extra flavor, mix in grated cheese or a pinch of chili flakes.
- For a heartier dish, add cooked quinoa or breadcrumbs to the mixture.
Nutritional Benefits
- Zucchini: Low in calories and high in vitamins A and C.
- Eggs: Packed with protein and essential nutrients.
- Vegetables: Rich in fiber and antioxidants.
Dietary Information
- Vegetarian-Friendly
- Gluten-Free
Nutritional Facts (Per Serving, Approx.):
- Calories: 150
- Protein: 6 g
- Carbohydrates: 10 g
- Fat: 8 g
- Fiber: 3 g
Storage
- Refrigerator: Store in an airtight container for up to 3 days.
- Freezer: Freeze portions for up to 1 month. Reheat in the oven or microwave.
Why You’ll Love This Recipe
- Easy to prepare with simple, fresh ingredients.
- Versatile enough for any meal of the day.
- Healthy and packed with nutrients.
- A great way to use up extra vegetables.
Conclusion
This Vegetable Bake is a delightful and healthy option for any occasion. With its vibrant colors and savory flavors, it’s a dish the whole family will love. Give it a try and enjoy the wholesome goodness in every bite!
Frequently Asked Questions
- Can I use other vegetables? Yes, spinach, mushrooms, or corn would work well.
- Can I make this vegan? Use flaxseed eggs or chickpea flour as a substitute for eggs.
- How do I prevent the bake from being watery? Ensure the zucchini is well-squeezed to remove excess water.
- What size dish should I use? A 9×9-inch dish works well, but any similar size will do.
- Can I add cheese? Absolutely! Parmesan or cheddar works great.
- How do I reheat leftovers? Warm in the oven or microwave until heated through.
- Can I make this ahead of time? Yes, prepare the mixture and refrigerate until ready to bake.
- What herbs can I use instead of parsley? Basil, dill, or oregano are great substitutes.
- Can I serve this cold? Yes, it’s delicious chilled as a snack or side.
- Can I double the recipe? Yes, adjust the baking time slightly if using a larger dish.