3 medium courgettes (zucchini), grated
1 medium onion, grated
1 medium carrot, grated
1 bell pepper, chopped
3 large eggs
1 cup (250 ml) milk
1 1/3 cups (200 grams) all-purpose flour
1 ½ cups (150 grams) cheddar cheese, grated
2 tablespoons fresh parsley, chopped
Salt, to taste
Black pepper, to taste
2 tablespoons olive oil (for cooking)
Directions:
Prepare the Vegetables:
Grate the courgettes, onion, and carrot. Chop the bell pepper into small pieces. Place all the grated and chopped vegetables in a large mixing bowl.
Mix the Ingredients:
Add the eggs, milk, and flour to the bowl with the grated vegetables. Stir the mixture well until everything is evenly combined.
Add Cheese and Seasonings:
Grate the cheddar cheese and add it to the vegetable mixture. Add the chopped parsley, and season with salt and black pepper to taste.
Cook the Mixture:
Heat the olive oil in a large skillet over medium heat. Pour the vegetable mixture into the skillet and spread it evenly to form a uniform layer. Let it cook for about 10-15 minutes or until the edges start to crisp up and the top is set.
Finish Cooking in the Oven:
Preheat the oven to 350°F (180°C). Once the edges of the bake have set, transfer the skillet to the oven and bake for 15-20 minutes or until the top is golden brown and fully cooked through.
Serve:
Once done, remove the bake from the oven and let it cool for a few minutes. Slice it into pieces and serve warm.
Serving Suggestions:
Serve alongside a fresh green salad for a light, well-rounded meal.
Pair with a bowl of hearty soup, such as tomato or lentil soup, for a comforting lunch or dinner.
Enjoy as a savory breakfast or brunch dish, perfect with a cup of coffee or tea.
Serve with some roasted potatoes for a more filling, satisfying dinner.
Top with a dollop of sour cream or Greek yogurt for an extra creamy finish.Cream cake
Cooking Tips:
Ensure that all vegetables are evenly grated to maintain a uniform texture throughout the bake.
Use a non-stick skillet to avoid sticking and make it easier to transfer the dish to the oven.
You can experiment with different cheeses, such as mozzarella or parmesan, for a unique flavor.
If you want a crispier top, increase the oven temperature to 400°F (200°C) for the last 5 minutes of baking.
For a dairy-free version, substitute the milk and cheese with plant-based alternatives like almond milk and vegan cheese.
Nutritional Benefits:
Courgettes: Low in calories and rich in vitamins A and C, courgettes are great for boosting the immune system and promoting healthy skin.
Carrots: Packed with beta-carotene, which is essential for eye health and supporting the immune system.
Cheddar Cheese: A good source of calcium, protein, and essential vitamins like B12, which helps in maintaining healthy bones and teeth.
Parsley: Rich in antioxidants and vitamins C and K, parsley supports digestion and boosts overall health.
Dietary Information:
Vegetarian-Friendly: This dish is fully vegetarian, making it an excellent option for those following a plant-based diet.
Low in Sugar: Naturally low in sugar, making it a healthier choice for those looking to reduce sugar intake.Sugar-free chocolate cake
High in Protein: The eggs and cheese contribute to a high-protein content, making this a filling and satisfying meal.
Gluten-Free Option: To make this dish gluten-free, simply substitute the all-purpose flour with a gluten-free flour blend.
Low-Carb Option: To reduce the carb content, you can replace the flour with almond flour or coconut flour.