This Vegetable Casserole is a nutritious and satisfying dish perfect for a light lunch or dinner. It combines the richness of eggs, the creaminess of Greek yogurt, and a variety of fresh vegetables, providing a flavorful, wholesome meal. Topped with light cheese and fresh dill, this casserole is ideal for busy days when you want something healthy yet delicious.
Prep Time: 20 minutes
Cook Time: 60 minutes
Total Time: 1 hour 20 minutes
Servings: 4-6
Ingredients:
- Red Onion: 1, finely chopped
- Olive Oil: For sautéing
- Carrot: 1, grated
- Red Pepper: 1, diced
- Cauliflower: 1 small, chopped into florets
- Zucchini: 1, sliced
- Green Onions: A handful, chopped
- Salt: To taste
- Eggs: 3 large
- Milk: 300 ml (1 ¼ cups)
- Whole Grain or Rice Flour: 200g (1 ⅓ cups)
- Baking Powder: 1 teaspoon
- Greek Yogurt: ½ tablespoon
- Mayonnaise: ½ tablespoon
- Garlic: 1 clove, minced
- Fresh Dill: Chopped, to taste
- Light Cheese: 150g (about 1 ½ cups), grated
Directions:
Preheat the Oven:
- Preheat your oven to 200°C (400°F).
Prepare the Vegetables:
- In a large pan, heat a drizzle of olive oil over medium heat.
- Add the finely chopped red onion and sauté until translucent, about 3 minutes.
- Add the grated carrot, diced red pepper, chopped cauliflower, sliced zucchini, and green onions. Season with salt to taste.
- Cook the vegetables for 5-7 minutes, stirring occasionally, until slightly tender. Remove from heat.
Prepare the Batter:
- In a large bowl, whisk together the eggs and milk.
- Gradually add the flour and baking powder, stirring until well combined.
- Season the batter with a pinch of salt.
Combine and Bake:
- Grease a large baking dish with olive oil.
- Spread the sautéed vegetables evenly across the dish.
- Pour the egg and flour batter over the vegetables, ensuring they are well coated.
- Bake in the preheated oven for 45 minutes.
Prepare the Topping:
- In a small bowl, mix together the Greek yogurt, mayonnaise, and minced garlic.
- After 45 minutes, remove the casserole from the oven.
- Spread the yogurt mixture over the top of the casserole, then sprinkle with chopped fresh dill and grated light cheese.
Final Bake:
- Return the casserole to the oven and bake for an additional 15 minutes, or until the cheese is melted and bubbly.
Serving Suggestions:
- Serve hot, garnished with extra fresh dill if desired.
- Pair with a crisp green salad or some crusty bread for a complete meal.
Cooking Tips:
- Vegetable Variety: Feel free to customize the vegetables in this dish according to your taste or seasonal availability.
- Spice It Up: Add a pinch of chili flakes or a drizzle of hot sauce for a bit of heat.
- Yogurt Substitute: You can swap Greek yogurt with sour cream for a richer flavor.
Nutritional Benefits:
- Vegetables: This casserole is packed with essential vitamins, minerals, and fiber from a variety of vegetables.
- Whole Grain Flour: Provides fiber and complex carbohydrates, supporting digestive health and maintaining energy levels.
- Eggs: A great source of high-quality protein and essential nutrients.
Dietary Information:
- Vegetarian: This recipe is vegetarian-friendly.
- Gluten-Free Option: Use rice flour to make this casserole gluten-free.
Storage Tips:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in the oven at 180°C (350°F) until warmed through.
- Freeze: The casserole can be frozen for up to 2 months. Thaw in the refrigerator overnight before reheating.
Why You’ll Love This Recipe:
- Easy to Make: With minimal preparation and simple ingredients, this recipe is perfect for those busy weekdays.
- Healthy and Nutritious: A balanced dish packed with fiber, protein, and healthy fats.
- Versatile: Customize with your favorite vegetables or add extra protein for a heartier meal.
Conclusion:
This Vegetable Casserole is a delicious and nutritious option for a satisfying lunch or dinner. With its creamy texture, flavorful cheese topping, and fresh vegetables, this dish is both comforting and healthy. It’s also easy to prepare, making it a go-to recipe for busy days. Try it out, and don’t forget to share your experience!
Frequently Asked Questions:
- Can I use different vegetables in this casserole?
Absolutely! Feel free to substitute with your favorite vegetables or whatever you have on hand. - Can I make this casserole ahead of time?
Yes, you can prepare the casserole and store it in the refrigerator overnight. Bake it the next day for fresh flavor. - Can I use non-dairy milk?
Yes, almond, soy, or oat milk can be used as a substitute for regular milk. - What can I use instead of Greek yogurt?
Sour cream or plain yogurt can be used as an alternative for the yogurt topping. - Can I add meat to this casserole?
You can add cooked chicken, turkey, or even ham for extra protein. - How do I make this casserole spicier?
Add chili flakes, cayenne pepper, or a drizzle of hot sauce to the vegetable mixture. - Can I freeze this casserole?
Yes, it can be frozen for up to 2 months. Thaw it in the refrigerator and reheat in the oven before serving. - What should I do if the casserole seems too dry?
Add a little more milk to the batter before baking, or top with extra yogurt during the final bake. - Can I use regular flour instead of whole grain flour?
Yes, but using whole grain flour adds more fiber and nutrients to the dish. - How can I make this recipe lower in fat?
Use reduced-fat cheese and substitute mayonnaise with low-fat Greek yogurt.