Sunny Mediterranean Vegetable Bake
Bring the vibrant flavors of the Mediterranean to your table with this Sunny Mediterranean Vegetable Bake. Bursting with colorful vegetables, aromatic herbs, and a touch of olive oil, this dish is a celebration of sunshine on a plate. Perfect as a hearty vegetarian main or a flavorful side, it’s both nutritious and comforting—ideal for family dinners or casual gatherings.
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 minutes
Ingredients:
500 g broccoli
500 g cauliflower
150 g bell pepper
2 tomatoes
1 onion
40 ml vegetable oil
3 eggs
1 teaspoon salt
130 g flour
50 ml olive oil
300 ml milk
Fresh parsley, chopped
100 g cheese, grated
Directions
Preheat your oven to 180°C (350°F).
Cut the broccoli and cauliflower into florets. Dice the bell pepper and tomatoes. Chop the onion.
In a pan, heat the vegetable oil over medium heat. Add the chopped onion and fry until golden brown. Set aside.
In a large bowl, whisk together the eggs, salt, flour, sunflower oil, and milk until you have a smooth batter.
Add the fried onion, broccoli, cauliflower, bell pepper, tomatoes, and chopped parsley to the batter. Mix well to ensure the vegetables are evenly coated.
Pour the mixture into a greased baking dish. Sprinkle the grated cheese on top.
Bake in the preheated oven for about 40 minutes, or until the top is golden and the vegetables are tender.
Let the dish cool slightly before serving.
Tips and Tricks:
Roast for Extra Flavor: Lightly roast bell peppers and zucchini before baking to deepen their natural sweetness.
Herb Boost: Fresh herbs like basil, oregano, or thyme add brightness. Add them at the end to preserve their flavor.
Cheese Twist: Crumble feta or sprinkle grated Parmesan on top for a savory finish.
Add Protein: Include chickpeas, white beans, or tofu for a protein boost, making it a complete meal.
Crunch Factor: Top with breadcrumbs mixed with olive oil and garlic for a golden, crispy crust.
Make Ahead: This dish tastes even better the next day. Prep in advance, refrigerate, and reheat when needed.
Drizzle Magic: A final drizzle of good-quality extra virgin olive oil or a squeeze of lemon brightens the flavors before serving.
Nutrition Facts (Approximate per serving, based on 6 servings)
Calories: 180 kcal
Protein: 5 g
Carbohydrates: 20 g
Fiber: 6 g
Sugars: 8 g
Fat: 9 g
Saturated Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 250 mg
Vitamin A: 35% DV
Vitamin C: 60% DV
Calcium: 6% DV
Iron: 10% DV