Delicious Healthy Vegetable Bake: Quick and Nutritious Recipe

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Embrace the delightful taste of vegetables with this sumptuous vegetable bake recipe! Perfect for those who prefer veggies over meat or simply want to enjoy a nutritious and colorful meal. This dish combines a medley of fresh vegetables with a creamy, cheesy sauce, resulting in a mouth-watering bake that’s ready in minutes. Ideal for any meal, this recipe is a testament to how delicious and satisfying vegetables can truly be.

Ingredients

  • Vegetables:
    • 1 kg zucchini, chopped
    • 2 carrots, peeled and chopped
    • 2 long green peppers, seeded and sliced
    • 2 red bell peppers, seeded and sliced
    • 1 large onion, finely chopped
    • 3 tablespoons olive oil (20 ml)
  • For the Sauce:
    • 3 eggs
    • 1.5 cups of milk (300 ml)
    • 5 tablespoons olive oil (30 ml)
    • 1 packet baking powder (10 grams)
    • 1/2 teaspoon black pepper (3 grams)
    • 2 tablespoons fresh dill, chopped
    • 1/2 teaspoon salt (4 grams)
    • 4 tablespoons all-purpose wheat flour (135 grams)
  • Topping:
    • 100 grams cheddar cheese, grated

Instructions

  1. Preheat Oven: Set your oven to 180°C (356°F).
  2. Sauté Vegetables: In a large skillet, heat the olive oil over medium heat. Add the onions and cook until translucent. Incorporate the zucchini, carrots, and bell peppers, cooking until slightly tender.
  3. Prepare Baking Dish: Transfer the sautéed vegetables to a greased baking dish.
  4. Mix Sauce: In a separate bowl, whisk together eggs, milk, olive oil, baking powder, black pepper, dill, salt, and flour until well combined.
  5. Assemble Bake: Pour the sauce evenly over the vegetables in the baking dish. Sprinkle with grated cheddar cheese.
  6. Bake: Place in the oven and bake for 35 minutes, or until the top is golden brown and bubbly.
  7. Serve: Allow to cool slightly before serving. Enjoy this vibrant, cheesy vegetable bake.

Serving Suggestions

  • Family Dinners: This vegetable bake is ideal for a weeknight family meal. Serve it with a side of quinoa or brown rice for a complete and satisfying dinner.
  • Entertaining: Impress guests by serving this colorful and delicious dish at your next gathering. It pairs beautifully with a light white wine and a simple green salad dressed with vinaigrette.

Nutrition Highlights

  • Rich in Vitamins: This dish is high in vitamins A and C, thanks to the variety of vegetables like carrots and bell peppers, which are known for their antioxidant properties.
  • Low-Calorie: Zucchini and bell peppers add bulk to the meal without a lot of calories, making this a great option for those looking to maintain or reduce weight.
  • Protein Source: Adding cheese not only provides calcium but also adds protein, making the dish more balanced in terms of macronutrients.

Tips

  • Moisture Control: Squeeze out as much liquid as possible from the zucchini and carrots after grating. This helps prevent the bake from becoming soggy.
  • Cheese Varieties: Experiment with different types of cheese for the topping. A mix of cheddar and mozzarella can offer a nice blend of flavor and texture.
  • Herb Alternatives: While dill is recommended, feel free to use other herbs such as basil or parsley to vary the flavor profile according to your taste preferences.

FAQs

Q: Can I make this vegetable bake ahead of time?
A: Yes, you can prepare this dish ahead of time. Assemble the bake up to a day in advance and store it covered in the refrigerator. When you’re ready to eat, bake it as directed, adding an extra 5-10 minutes to the cooking time if it’s coming straight from the fridge.

Q: What other vegetables can I use in this bake?
A: This recipe is quite versatile. You can add mushrooms, spinach, or broccoli for extra nutrition and flavor. Just be sure to adjust the baking time accordingly if you add vegetables that release more moisture, like spinach.

Q: Can this dish be frozen?
A: Yes, the vegetable bake freezes well. Cool it completely, slice it, and then freeze the slices on a baking sheet. Once solid, transfer them to a freezer-safe container. Reheat in the oven or microwave until thoroughly warmed.

Q: Is there a vegan alternative for the eggs and milk in the recipe?
A: For a vegan version, substitute the eggs with a flaxseed or chia seed mixture (1 tablespoon of ground seeds with 3 tablespoons of water per egg) and use a plant-based milk like almond or oat milk. Use vegan cheese instead of cheddar to keep it dairy-free.

Q: How can I make this dish gluten-free?
A: To make this vegetable bake gluten-free, replace the all-purpose flour with a gluten-free flour blend. Be sure to check that all other ingredients, such as baking powder and spices, are certified gluten-free.

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