This Vegetable Bake is a delicious and healthy option that’s perfect for breakfast, lunch, or dinner. Featuring fresh zucchini, carrots, peppers, and a blend of cheeses, this dish is both hearty and satisfying. Easy to prepare and packed with nutrients, it’s sure to become a family favorite.
Preparation Time:
- Preparation Time: 20 minutes
- Cooking Time: 30 minutes
- Total Time: 50 minutes
Ingredients:
- 2 zucchini, chopped
- Salt
- 1 red onion, cut into half rings
- Vegetable oil for frying
- 1 carrot, grated into strips
- 3 cloves of garlic, chopped
- 1 red pepper, cut into strips
- 1 yellow pepper, cut into strips
- Paprika
- Garlic powder
- 3 eggs
- 250 ml milk
- 200g flour (about 1 2/3 cups)
- 1 tablespoon baking powder
- 150g cheese, grated (about 1 1/2 cups)
- 50g ketchup (about 3 tablespoons)
- 50g mayonnaise (about 3 tablespoons)
- 40 ml soy sauce (about 2 1/2 tablespoons)
- Spring onions, chopped
Directions:
For the Vegetable Bake:
- Prepare Zucchini: Place chopped zucchini in a bowl, add salt, and let rest for 10-15 minutes. Squeeze out any excess water.
- Fry Vegetables:
- Heat vegetable oil in a pan. Fry red onion for 2-3 minutes.
- Add grated carrot and fry for another 2-3 minutes.
- Add chopped garlic and fry for 1-2 minutes.
- Add red and yellow pepper strips, season with salt, paprika, and garlic powder. Cover and fry for 5-7 minutes until tender.
- Combine Ingredients: In a large bowl, combine squeezed zucchini with fried vegetables. Add eggs, additional salt to taste, and mix well.
- Prepare Batter: In a separate bowl, mix milk, flour, and baking powder until smooth. Add to vegetable mixture and stir until well combined.
- Prepare Baking Sheet: Line a baking sheet with parchment paper and grease with vegetable oil. Pour vegetable mixture onto the sheet and spread evenly.
- Add Cheese: Sprinkle grated cheese evenly over the top of the vegetable mixture.
- Bake: Preheat oven to 180°C (350°F) and bake for 25-30 minutes, or until top is golden brown and set.
For the Sauce:
- Prepare Sauce: In a small bowl, mix ketchup, mayonnaise, and soy sauce. Add chopped spring onions and mix well.
Serving Suggestions:
- Serve hot with the prepared sauce on the side.
- Pair with a fresh salad for a complete meal.
Cooking Tips:
- Squeeze out as much water as possible from the zucchini to prevent the bake from becoming too soggy.
- Adjust the seasoning to your taste preference.
Nutritional Benefits:
- Zucchini: Low in calories and rich in vitamins A and C.
- Carrot: High in beta-carotene, fiber, and antioxidants.
- Peppers: Excellent source of vitamins C and A, and antioxidants.
Dietary Information:
- Vegetarian: This recipe is suitable for vegetarians.
- Gluten-Free Option: Use gluten-free flour.
Storage Tips:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in the oven or microwave until warmed through.
Why You’ll Love This Recipe:
- Flavorful: A delightful mix of roasted vegetables, spices, and cheese.
- Nutritious: Packed with vitamins and minerals from fresh vegetables.
- Versatile: Perfect for any meal and easy to customize.
Conclusion: This Vegetable Bake is a nutritious, flavorful dish that’s easy to prepare and perfect for any occasion. Whether you’re serving it for breakfast, lunch, or dinner, it’s sure to be a hit with family and friends. Enjoy the delicious combination of fresh vegetables and cheese in every bite!
10 Frequently Asked Questions:
- Can I use other vegetables in this bake?
Yes, you can add or substitute vegetables like broccoli, mushrooms, or tomatoes. - Can I make this recipe dairy-free?
Yes, simply use a dairy-free cheese and milk alternative. - What can I use instead of flour to make it gluten-free?
You can use a gluten-free flour blend or almond flour. - Can I prepare this dish ahead of time?
Yes, you can prepare the vegetable mixture and batter in advance, then bake when ready to serve. - How do I prevent the bake from being too watery?
Squeeze out excess water from the zucchini and other vegetables before mixing. - Can I freeze the leftovers?
Yes, you can freeze the baked dish and reheat it in the oven when ready to eat. - What cheese works best for this recipe?
Mozzarella, cheddar, or a blend of your favorite cheeses works well. - Is the sauce necessary?
The sauce adds extra flavor but is optional if you prefer the bake without it. - How can I make this recipe vegan?
Use a plant-based milk and cheese alternative, and replace the eggs with a flaxseed or chia seed mixture. - Can I add protein to this dish?
Yes, you can add cooked chicken, tofu, or beans for extra protein.