Today, we’re making a delicious and nutritious Zucchini and Vegetable Casserole. This hearty dish combines fresh zucchinis, colorful bell peppers, and a creamy egg mixture, all topped with melted cheese. Perfect for any meal, this casserole is both satisfying and healthy, making it a great addition to your recipe collection.
Preparation Time
- Prep Time: 30 Minutes
- Cook Time: 30 Minutes
- Total Time: 1 Hour
Ingredients
- Vegetables:
- 2 zucchinis (about 450g)
- 1 teaspoon salt (for zucchinis)
- 2 small onions
- 1 carrot
- 1 green bell pepper
- 1 red bell pepper
- 2 fluid ounces (60 milliliters) cooking cream
- 1 teaspoon salt (for seasoning)
- 1 teaspoon black pepper
- 1 teaspoon oregano
- Egg Mixture:
- 3 eggs
- 8 ounces (240 grams) sour cream
- 3 tablespoons flour
- Small bunch of parsley, finely chopped
- 3 cloves garlic, grated
- Topping:
- 10 cherry tomatoes
- 8 ounces (240 grams) soft cheese, grated
- Additional:
- Olive oil for frying and greasing the baking dish
Directions
- Prepare the Zucchini:
- Slice off the ends of 2 zucchinis and cut them into rings. Then, cut the rings into strips.
- Place the zucchini strips in a bowl, add 1 teaspoon of salt, and stir well. Let them sit for 15 minutes to release excess moisture.
- Prepare the Vegetables:
- Chop 2 small onions.
- Heat olive oil in a frying pan over medium heat and add the chopped onions. Fry for about 2 minutes until translucent.
- Peel and chop 1 carrot, then add it to the pan and cook for another 5 minutes.
- Chop 1 green bell pepper and 1 red bell pepper. Add both to the pan and stir well.
- Squeeze the zucchini strips to remove more liquid and add them to the pan.
- Cook the Vegetables:
- Pour in 2 fluid ounces (60 milliliters) of cooking cream and season with 1 teaspoon of salt, 1 teaspoon of black pepper, and 1 teaspoon of oregano. Stir and cook for 5 more minutes, then remove from heat.
- Prepare the Baking Dish:
- Grease a baking dish with olive oil and transfer the cooked vegetables to the dish, spreading them evenly.
- Prepare the Egg Mixture:
- In a bowl, break 3 eggs and add 8 ounces (240 grams) of sour cream. Whisk until smooth.
- Add 3 tablespoons of flour, finely chopped parsley, and grated garlic. Mix well.
- Assemble the Casserole:
- Pour the egg mixture over the vegetables in the baking dish.
- Slice 10 cherry tomatoes and place them on top of the casserole.
- Grate 8 ounces (240 grams) of soft cheese and sprinkle it on top.
- Bake the Casserole:
- Preheat your oven to 360°F (180°C) and bake for 30 minutes until the top is golden brown and the cheese is melted and bubbly.
- Serve:
- Let the casserole cool for a few minutes before serving. Enjoy!
Serving Suggestions
- Serve with a side salad and crusty bread.
- Pair with grilled chicken or fish for a complete meal.
- Garnish with fresh herbs like parsley or cilantro.
- Enjoy as a vegetarian main dish or a side dish.
Cooking Tips
- Ensure all vegetables are finely chopped for even cooking.
- Adjust seasoning to taste as desired.
- Let the casserole rest for a few minutes before serving to set the layers.
- Use a sharp knife or mandoline for uniform zucchini slices.
Nutritional Benefits
- Zucchini: Low in calories and high in vitamins A and C.
- Bell Peppers: Rich in antioxidants and vitamin C.
- Carrots: Good source of beta-carotene and fiber.
- Eggs and Cheese: Provide protein and essential nutrients.
Dietary Information
- Vegetarian: Contains no meat products.
- Gluten-Free Adaptation: Use gluten-free flour if necessary.
- Low-Carb: Relatively low in carbohydrates, suitable for a low-carb diet.
Nutritional Facts (Per Serving, based on 8 servings)
- Calories: 180
- Fat: 12g
- Saturated Fat: 7g
- Carbohydrates: 10g
- Sugar: 4g
- Fiber: 2g
- Protein: 8g
- Sodium: 400mg
Storage
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze in portions for up to 3 months. Reheat in the oven before serving.
Why You’ll Love This Recipe
- Easy to make with simple ingredients.
- Packed with nutritious vegetables.
- Creamy, cheesy, and satisfying.
- Versatile for any meal or occasion.
Conclusion
This Zucchini and Vegetable Casserole is a delicious, nutritious, and easy-to-make dish that’s perfect for any meal. Combining fresh vegetables, a creamy egg mixture, and melted cheese creates a delightful flavor and texture that everyone will love. Enjoy this wholesome meal, and don’t forget to like, comment, and subscribe for more recipes. Happy cooking!
Frequently Asked Questions
- Can I use other vegetables in this casserole? Yes, you can add or substitute other vegetables like mushrooms, spinach, or corn.
- Can I make this casserole dairy-free? Yes, you can use dairy-free cream, sour cream, and cheese alternatives.
- How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Can I prepare the casserole ahead of time? Yes, you can assemble the casserole and refrigerate it for up to 24 hours before baking.
- What can I serve with this casserole? This casserole pairs well with a side salad, crusty bread, or roasted vegetables.
- Can I freeze the casserole? Yes, you can freeze the baked casserole. Allow it to cool completely, then wrap it tightly in plastic wrap and foil. Freeze for up to 3 months and reheat in the oven before serving.
- Can I use sweet potatoes instead of regular potatoes? Yes, sweet potatoes can be used for a different flavor and additional nutrients.
- What kind of cheese works best for the topping? Cheddar, mozzarella, or a blend of your favorite cheeses will work well.
- How do I prevent the casserole from being too watery? Make sure to drain any excess liquid from the vegetables before layering them in the casserole.
- Can I make this recipe gluten-free? Yes, use gluten-free flour to make it gluten-free.