Vegan Vegetable Bake
Welcome to our comprehensive guide on making a delicious vegan vegetable bake. This dish is perfect for those who crave a hearty, flavorful meal without the need for meat or dairy. Packed with vegetables, herbs, and plant-based ingredients, it’s a nutritious and satisfying option for any meal. Follow our detailed instructions to create this culinary delight in your own kitchen.
Ingredients:
- 12 ounces (about 0.8 pounds) of carrots, potatoes, and zucchini (grated)
- 5.5 ounces of onions (finely chopped)
- 2-3 cloves of garlic (minced)
- 2 tablespoons of vegetable oil
- 1 teaspoon of salt
- Pepper to taste
- Fresh herbs at your discretion (such as parsley, cilantro, or dill)
- For breading, use either 3 tablespoons of ready-made vegan breadcrumbs or 2 slices of whole-grain bread (blended into crumbs)
- For the egg replacement:
- 3 tablespoons of ground flaxseed or chia seeds mixed with 9 tablespoons of water (let sit for 10-15 minutes to gel) or
- 3/4 cup of unsweetened plant-based yogurt (such as almond or soy yogurt)
Instructions:
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Prepare the Vegetables:
- Grate the carrots, potatoes, and zucchini. Squeeze out excess moisture from the zucchini using a clean kitchen towel or cheesecloth.
- Finely chop the onions and mince the garlic.
- Mix Ingredients:
- In a large bowl, combine the grated vegetables, chopped onions, and minced garlic.
- Add the flaxseed or chia seed mixture (or plant-based yogurt) to the vegetables.
- Add vegetable oil, salt, pepper, and your chosen fresh herbs. Mix well.
- Prepare the Breading:
- If using whole-grain bread, blend the slices into crumbs using a food processor.
- Mix the breadcrumbs into the vegetable mixture.
- Bake:
- Grease a baking dish with a bit of oil.
- Spread the vegetable mixture evenly in the dish.
- Bake in the preheated oven for about 45-50 minutes, or until the top is golden brown and the bake is firm to the touch.
- Serve:
- Let the bake cool slightly before slicing and serving.
Nutritional Information (per serving, approximate):
- Calories: 180
- Protein: 5g
- Fat: 9g
- Carbohydrates: 20g
- Fiber: 4g
- Sugars: 4g
This nutritional information is based on the ingredients listed and standard serving sizes. Adjustments may be needed based on specific brands and portion sizes used.
Additional Tips:
- Herb Variations: Try using basil, oregano, or thyme for a different flavor profile.
- Cheesy Flavor: Add a sprinkle of nutritional yeast to give the bake a cheesy taste without any dairy.
- Serving Suggestion: This bake is excellent served with a side of quinoa or brown rice for added protein and fiber.
Enjoy making and sharing this vegan vegetable bake. It’s a perfect example of how delicious and satisfying plant-based eating can be!
Enjoy your delicious vegan vegetable bake!