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1. Preheat the Oven: Get things started by preheating your oven to 180°C (350°F).
2. Sautéed Vegetables:
Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened.
Add the minced garlic and cook for another minute.
Add the chopped red and yellow bell peppers to the pan and cook for 5 minutes.
Add the chopped tomatoes and cook for a few more minutes, allowing the tomatoes to release their juices.
Season the vegetables with salt and oregano to taste.
3. Blanch the Florets:
In a separate pot of boiling water, blanch the cauliflower and broccoli florets for 5 minutes.
Drain them thoroughly.
4. Whisk the Eggs:
In a bowl, whisk together the eggs and a pinch of salt.
5. The Batter Binds It All:
In another bowl, whisk together the olive oil, Greek yogurt, rice flour (or all-purpose flour), milk, and salt until you have a smooth batter.
Gently fold in the chopped parsley.
6. Assemble and Bake:
In a large baking dish, spread the sautéed vegetables in an even layer.
Top with the blanched cauliflower and broccoli florets.
Pour the egg mixture over the vegetables.
7. Tangy Yogurt Topping:
In a small bowl, combine the Greek yogurt, ketchup, and minced garlic to create a tangy topping.
Spread this mixture evenly over the casserole.
8. Cheesy Perfection:
Generously top the casserole with grated mozzarella cheese.
Bake in the preheated oven for 40 minutes, or until the casserole is set and the cheese is melted and golden brown.
9. Serve and Savor:
Let the casserole cool slightly before serving and enjoy a delicious and nutritious meal!
More Information:
Feel free to experiment with different vegetables! Zucchini, mushrooms, or spinach are all great additions.
Don’t have rice flour? All-purpose flour can be substituted in a 1:1 ratio.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them gently in the oven or microwave until warmed through.
Nutritional Benefits:
This Vegetable Casserole is packed with essential nutrients and bursting with flavor:
Onion: Rich in antioxidants and sulfur compounds, onions have anti-inflammatory properties and can boost your immune system.
Bell Peppers: High in vitamins A and C, providing antioxidants that help fight inflammation.
Tomatoes: Packed with vitamins and antioxidants, promoting heart health and reducing inflammation.
Cauliflower and Broccoli: Excellent sources of fiber, vitamins C and K, and antioxidants.
Eggs: High in protein, which helps keep you full and supports muscle health.
Greek Yogurt: Provides protein and probiotics for gut health.
Rice Flour: Gluten-free and a good source of energy.
Olive Oil: Contains healthy fats beneficial for heart health.
Tips for Making the Best Vegetable Casserole:
Use Fresh Ingredients: Fresh vegetables will provide the best flavor and the most nutrients.
Blanch the Vegetables: Blanching helps retain the vibrant color and nutrients of the vegetables.
Customize the Vegetables: Feel free to add or substitute other vegetables you have on hand.
Don’t Overcook: Bake until just set to avoid drying out the casserole.
Serving Suggestions:
With Bread: Serve with a slice of crusty bread or a baguette.
With a Salad: Pair with a simple green salad for a balanced meal.
As a Main Course: Enjoy it as a standalone dish for lunch or dinner.
With Protein: Add cooked chicken, tofu, or beans for added protein.
Storage and Reheating:
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat in the oven at 180°C (350°F) until warmed through, or in the microwave.
Conclusion:
This Vegetable Casserole is a testament to the fact that healthy eating can be delicious and satisfying. Packed with essential nutrients and bursting with flavor, it’s the perfect recipe to support your weight loss journey without sacrificing taste. So, embrace the power of plants and create a wholesome and delicious casserole that nourishes your body and soul.
