A visually stunning and healthy casserole featuring zucchini, carrots, and bell peppers arranged in a beautiful spiral. Perfect for a light lunch, dinner, or as a side dish.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 45-60 minutes
- Total Time: ~1 hour 20 minutes
Ingredients
- Zucchini: 1, sliced thinly lengthwise
- Carrot: 1, peeled and sliced thinly lengthwise
- Red Bell Pepper: 1, sliced into thin strips
- Olive Oil: For greasing the baking dish
- Egg: 1
- Milk: 75 ml (approx. 1/3 cup)
- Flour: 35g (approx. 1/4 cup)
- Salt: To taste
- Dried Herbs: To taste (e.g., thyme, basil, or Italian seasoning)
- Parmesan Cheese: Grated, for sprinkling
Directions
Prepare the Vegetables:
- Peel and slice the zucchini and carrot lengthwise into thin strips.
- Slice the bell pepper into thin strips as well.
Shape the Casserole:
- Grease a baking dish with olive oil.
- Starting from the center of the dish, arrange the zucchini, carrot, and bell pepper strips in a spiral pattern, placing the strips one after the other in a circular shape until the dish is full.
Make the Egg Mixture:
- In a bowl, whisk together the egg, milk, and flour. Add salt to taste.
- Pour this mixture evenly over the arranged vegetables in the dish.
Add Toppings and Bake:
- Sprinkle the top with dried herbs and a generous amount of grated Parmesan cheese.
- Bake in a preheated oven at 190°C (375°F) for 45 minutes to 1 hour, or until the vegetables are tender and the top is golden.
Serve:
- Let the casserole cool for a few minutes before slicing. Serve warm.
Serving Suggestions
- Pair with a fresh garden salad for a complete meal.
- Serve as a side dish with grilled chicken, fish, or tofu.
- Enjoy with a dollop of sour cream or yogurt for added creaminess.
Cooking Tips
- Use a mandoline slicer for evenly thin vegetable slices.
- Feel free to substitute or add vegetables like yellow squash or eggplant.
- Adjust baking time based on the thickness of your vegetable slices.
Nutritional Benefits
- Zucchini: Low in calories, rich in vitamins A and C.
- Carrot: Packed with beta-carotene and antioxidants.
- Bell Pepper: High in vitamin C and fiber.
- Parmesan Cheese: Adds protein and calcium.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Use a gluten-free flour substitute.
Nutritional Facts (Per Serving)
- Calories: ~120
- Protein: ~5g
- Fat: ~6g
- Carbohydrates: ~12g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- Beautiful presentation makes it perfect for entertaining.
- Healthy and nutrient-packed with simple ingredients.
- Versatile – customize with your favorite vegetables and herbs.
- Light, flavorful, and easy to make.
Conclusion
This Zucchini and Vegetable Spiral Bake is a delicious and eye-catching dish that’s as nutritious as it is impressive. Whether you’re hosting a dinner party or looking for a wholesome meal idea, this recipe is sure to delight your taste buds and wow your guests.
FAQs
- Can I prepare this dish in advance?
Yes, you can assemble the spiral and refrigerate it overnight. Add the egg mixture just before baking. - Can I use other vegetables?
Absolutely! Try yellow squash, eggplant, or even thinly sliced sweet potatoes. - What cheese alternatives can I use?
Feta, cheddar, or gruyère are excellent substitutes for Parmesan. - How can I make this vegan?
Replace the egg with a flax egg and use plant-based milk and cheese. - Can I add meat or protein?
Yes, cooked and crumbled bacon, sausage, or shredded chicken can be layered between the vegetables. - What if I don’t have a round dish?
Use a square or rectangular dish and arrange the vegetables in rows instead of a spiral. - Can I freeze this dish?
It’s best fresh, but you can freeze leftovers for up to 1 month. Reheat in the oven for the best texture. - What herbs pair well with this recipe?
Fresh basil, thyme, or rosemary add fantastic flavor. - How do I prevent the vegetables from overcooking?
Check for doneness at the 40-minute mark and cover with foil if the top is browning too quickly. - Can I add a sauce to this dish?
Yes, drizzle with a light béchamel or tomato sauce for added flavor.