This Zucchini and Vegetable Bake is a savory, flavorful dish packed with fresh vegetables and topped with a delicious cheese layer. It combines the goodness of zucchini, bell peppers, carrots, and onions in a savory batter, baked to golden perfection. Perfect for a wholesome meal or as a side dish to complement your main course, this recipe is easy to prepare and loved by everyone. It’s a great way to sneak in more veggies while enjoying a satisfying and delicious meal.
Preparation Time:
- Prep time: 20 minutes
- Cook time: 30 minutes
- Total time: 50 minutes
Ingredients:
- 2 zucchini, chopped (about 2 cups)
- 1 red onion, cut into half rings (about 1 cup)
- 1 carrot, grated into strips (about 1 cup)
- 1 red bell pepper, cut into strips (about 1 cup)
- 1 yellow bell pepper, cut into strips (about 1 cup)
- 3 cloves garlic, chopped
- Salt, to taste
- Paprika, to taste
- Garlic powder, to taste
- 3 eggs
- 250 ml milk (about 1 cup)
- 200 g flour (about 1 2/3 cups)
- 1 tablespoon baking powder
- 150 g cheese, grated (about 1 1/2 cups, e.g., cheddar or mozzarella)
- 50 g ketchup (about 3 tbsp)
- 50 g mayonnaise (about 3 tbsp)
- 40 ml soy sauce (about 2 1/2 tbsp)
- Spring onions, chopped (for garnish)
Directions:
- Step 1: Chop the zucchini and sprinkle with salt. Let it rest for 10-15 minutes to release excess moisture.
- Step 2: Heat vegetable oil in a pan over medium heat. Add the red onion and fry for 2-3 minutes until softened.
- Step 3: Grate the carrot and add it to the pan, frying for another 2-3 minutes.
- Step 4: Chop the garlic and add it to the pan, frying for 1-2 minutes until fragrant.
- Step 5: Cut the red and yellow peppers into strips and add them to the pan. Cook for 5-7 minutes, stirring occasionally, until vegetables are softened.
- Step 6: After resting, squeeze out any excess moisture from the zucchini.
- Step 7: In a large bowl, crack the eggs and season with salt, paprika, and garlic powder. Add the milk, flour, and baking powder. Mix well until smooth.
- Step 8: Add the sautéed vegetables to the egg mixture and stir to combine.
- Step 9: Line a baking sheet with parchment paper and grease with vegetable oil.
- Step 10: Pour the vegetable mixture into the prepared baking sheet and spread it evenly.
- Step 11: Grate the cheese and sprinkle it on top of the vegetable mixture.
- Step 12: Bake at 180°C (350°F) for 25-30 minutes or until golden brown and cooked through.
- Step 13: While the bake is cooking, mix together ketchup, mayonnaise, and soy sauce in a small bowl.
- Step 14: Once baked, remove the dish from the oven, drizzle with the sauce, and garnish with chopped spring onions.
- Step 15: Let it cool slightly before slicing and serving.
Serving Suggestions:
- Serve as a main dish with a side of rice or quinoa.
- Pair with a green salad and a light vinaigrette for a refreshing meal.
- Enjoy as a side dish with roasted chicken or grilled meats.
- Serve alongside a creamy soup like tomato or potato leek.
- Serve with a dollop of sour cream or yogurt for extra richness.
Cooking Tips:
- Squeeze out excess moisture from the zucchini before adding it to the batter to prevent the dish from becoming soggy.
- Use freshly grated cheese for a smoother melt and richer flavor.
- Feel free to experiment with other vegetables like mushrooms or spinach for added variety.
- If you prefer a crispier top, broil the bake for the last 3-5 minutes.
- For a more savory flavor, add a pinch of dried herbs like oregano or thyme to the batter.
Nutritional Benefits:
- Zucchini is low in calories and high in antioxidants, fiber, and vitamins A and C, promoting good digestion and skin health.
- Carrots are rich in beta-carotene, which supports eye health, and high in fiber for digestive health.
- Bell peppers provide a good dose of vitamins A and C, contributing to a strong immune system.
- Garlic has antibacterial properties and helps improve heart health.
- Cheese offers a good source of calcium for bone health.
Dietary Information:
- Calories: Approximately 220-250 per serving (depending on portion size and specific ingredients used).
- Carbs: 20-25g
- Protein: 9-10g
- Fat: 12-14g
- Fiber: 2-3g
- Gluten-Free: Not unless using a gluten-free flour substitute.
- Vegetarian: Yes (if using vegetarian cheese).
- Low-Carb: Moderate.
Nutritional Facts (per serving):
- Calories: 230
- Fat: 15g
- Saturated Fat: 8g
- Carbohydrates: 21g
- Fiber: 3g
- Sugar: 5g
- Protein: 9g
- Sodium: 520mg
- Cholesterol: 60mg
Storage:
- Fridge: Store leftovers in an airtight container in the fridge for up to 3-4 days.
- Freezer: You can freeze the baked dish for up to 2-3 months. Let it cool completely before freezing.
- Reheat: Reheat in the oven at 180°C (350°F) for about 10-15 minutes or microwave for 1-2 minutes until hot.
Reasons You’ll Love This Recipe:
- Healthy: Packed with nutritious vegetables like zucchini, carrots, and bell peppers.
- Versatile: Can be served as a main dish or a side, and can easily be customized with your favorite vegetables.
- Quick & Easy: Simple prep and cook time—ready in under an hour.
- Delicious: A flavorful mix of veggies, cheese, and savory seasonings.
- Kid-Friendly: A great way to sneak in more veggies for picky eaters.
Conclusion:
This Zucchini and Vegetable Bake is the perfect comfort food packed with veggies and flavor. Whether you’re looking for a main dish or a side, it delivers delicious taste and nutritional benefits in every bite. Easy to make and customizable, it’s sure to be a family favorite. With simple ingredients and minimal prep time, you’ll find yourself making this dish again and again!
5 Frequently Asked Questions:
- Can I use other vegetables instead of zucchini?
- Yes! Feel free to substitute zucchini with eggplant, mushrooms, or even cauliflower.
- Is this recipe gluten-free?
- No, but you can easily make it gluten-free by substituting the all-purpose flour with a gluten-free flour blend.
- Can I make this recipe ahead of time?
- Yes, you can prepare it a day ahead and store it in the fridge. Reheat before serving.
- Can I use a different type of cheese?
- Yes, feel free to use mozzarella, feta, or any cheese of your choice.