This Vegetable Casserole is a delightful and nutritious dish, perfect for a healthy and satisfying lunch. Packed with fresh vegetables, whole grain flour, and light cheese, this casserole is both flavorful and wholesome. The addition of Greek yogurt and mayonnaise adds a creamy texture, making it a delicious and easy-to-make meal.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 60 minutes
- Total Time: 1 hour 20 minutes
Ingredients
- 1 red onion, finely chopped
- Olive oil, for sautéing
- 1 carrot, grated
- 1 red pepper, diced
- 1 cauliflower, chopped into florets
- 1 zucchini, sliced
- Green onions, chopped
- Salt, to taste
- 3 eggs
- 300 ml milk
- 200 g whole grain or rice flour
- 1 teaspoon baking powder
- 1/2 tablespoon Greek yogurt
- 1/2 tablespoon mayonnaise
- 1 clove of garlic, minced
- Fresh dill, chopped
- 150 grams light cheese, grated
Directions
- Preheat the Oven: Preheat your oven to 200°C (400°F).
- Prepare the Vegetables:
- In a large pan, heat a drizzle of olive oil over medium heat.
- Add the finely chopped red onion and sauté until translucent.
- Add the grated carrot, diced red pepper, chopped cauliflower, sliced zucchini, and chopped green onions.
- Season with salt to taste and cook for about 5-7 minutes, stirring occasionally, until the vegetables are slightly tender.
- Prepare the Batter:
- In a large bowl, whisk together the eggs and milk.
- Add the whole grain or rice flour and baking powder, and mix until well combined.
- Season with a pinch of salt.
- Combine and Bake:
- Grease a large baking dish with olive oil.
- Spread the sautéed vegetables evenly in the dish.
- Pour the egg and flour batter over the vegetables, making sure they are well coated.
- Bake in the preheated oven for 45 minutes.
- Prepare the Topping:
- In a small bowl, mix together the Greek yogurt, mayonnaise, and minced garlic.
- After 45 minutes of baking, remove the casserole from the oven.
- Spread the yogurt mixture over the top of the casserole.
- Sprinkle with chopped fresh dill and grated light cheese.
- Final Bake:
- Return the casserole to the oven and bake for an additional 15 minutes, or until the cheese is melted and bubbly.
Serving Suggestions
- Serve hot, garnished with additional fresh dill if desired.
- Pair with a side salad or crusty bread for a complete meal.
Cooking Tips
- For a spicier version, add a pinch of chili flakes to the vegetable mixture.
- Feel free to add your favorite vegetables to the casserole for more variety.
Nutritional Benefits
- Vegetables: High in vitamins, minerals, and fiber, supporting overall health.
- Whole Grain Flour: Provides complex carbohydrates and fiber, promoting satiety and digestive health.
- Eggs: High in protein and essential nutrients.
Dietary Information
- Gluten-Free: Use rice flour to make this casserole gluten-free.
- Vegetarian: This recipe is vegetarian-friendly.
Storage Tips
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in the oven at 180°C (350°F) until warmed through.
Why You’ll Love This Recipe
- Easy to Make: Simple steps and minimal ingredients make it perfect for busy days.
- Healthy and Nutritious: Packed with vegetables and whole grains, making it a wholesome meal.
- Delicious: The combination of creamy yogurt and cheese with fresh vegetables creates a mouthwatering dish.
Conclusion
This Vegetable Casserole is a perfect choice for a healthy and satisfying lunch. Enjoy the delicious flavors and the nutritious benefits of this easy-to-make dish. Don’t forget to let us know in the comments if you liked this recipe!
Enjoy your meal!
