I make this Zucchini and Pepper Casserole every weekend, and it’s always a hit! Packed with fresh vegetables and a creamy, cheesy sauce, this casserole is both nutritious and satisfying. The combination of zucchini, bell peppers, and carrots provides a delicious mix of flavors and textures, making it a perfect dish for family dinners or meal prep.
This recipe is not only healthy but also incredibly easy to prepare. The vegetables are first sautéed to bring out their natural sweetness and then baked with a rich egg and cheese mixture, creating a dish that is both comforting and wholesome. Whether you’re looking for a vegetarian main course or a hearty side dish, this Zucchini and Pepper Casserole is sure to please.
Ingredients:
- 1 red onion, chopped
- Olive oil, for frying
- 2-3 carrots, grated
- 2 bell peppers, diced
- 2-3 zucchini (1 kg), sliced
- 1/2 tbsp salt, plus more to taste
- Black pepper, to taste
- 3 eggs
- 300 ml milk
- 4 tablespoons flour
- 200g cheese, grated
- Additional olive oil for greasing
Directions:
- Preheat the Oven: Preheat oven to 180°C (350°F). Grease a baking dish with olive oil.
- Sauté the Onion: In a large skillet, heat a small amount of olive oil over medium heat. Add the chopped red onion and fry for 5-7 minutes until softened.
- Add Carrots and Bell Peppers: Add the grated carrots to the skillet and continue to fry for 10 minutes, stirring occasionally. Add the diced bell peppers to the skillet. Cover with a lid and let it cook for 10 minutes, stirring occasionally.
- Cook the Zucchini: Add the sliced zucchini to the skillet, season with 1/2 tablespoon of salt and black pepper to taste. Cover with a lid and boil for 12 minutes. Mix the vegetables well and cook uncovered for an additional 5-7 minutes until most of the liquid evaporates. Set aside.
- Prepare the Egg Mixture: In a separate bowl, whisk together the eggs, milk, flour, and a pinch of salt and black pepper. Stir in the grated cheese until well combined.
- Combine and Bake: Pour the egg and cheese mixture over the cooked vegetables, mixing gently to combine. Transfer the mixture to the prepared baking dish. Bake in the preheated oven for 35 minutes, or until the top is golden brown and the casserole is set.
- Serve: Allow to cool slightly before serving. Enjoy your meal!
Prep Time: 20 minutes | Cooking Time: 55 minutes | Total Time: 1 hour 15 minutes
Kcal: 300 kcal per serving | Servings: 6 servings
Nutritional Benefits:
This Zucchini and Pepper Casserole is a nutritious and satisfying meal, packed with fresh vegetables and wholesome ingredients:
- Zucchini: Low in calories and high in essential nutrients, zucchini is an excellent source of vitamins A and C, fiber, and antioxidants. It supports digestive health and helps reduce inflammation.
- Bell Peppers: Rich in vitamins A and C, bell peppers enhance immune function and skin health while adding a sweet, crunchy texture.
- Carrots: High in beta-carotene, carrots contribute to good vision, immune support, and skin health.
- Eggs: Packed with high-quality protein, eggs provide essential amino acids, vitamins, and minerals, contributing to muscle repair and growth.
- Cheese: Adds calcium for strong bones and teeth, as well as protein and fats that help keep you feeling full and satisfied.
- Milk: Provides calcium and vitamin D, essential for bone health.
Incorporating this Zucchini and Pepper Casserole into your weekend cooking routine is a great way to enjoy a healthy and flavorful meal. The combination of fresh vegetables, creamy cheese, and savory herbs creates a dish that is both nutritious and satisfying. Easy to make and full of flavor, this casserole is perfect for family meals or as a dish to impress guests. Try this recipe and discover the delicious benefits of this wholesome vegetable casserole!