VEGETABLE BAKE

VEGETABLE BAKE

Everyone loves a nice, cheesy bake … so we went ahead and created one for the vegetarians. Loaded with eggs, milk, cheese, and AdVital Powder, this is one of the most protein-rich veggie bakes you’ll ever make.
Prep Time 30 mins
Cook Time 1 hr 15 mins
Total Time 1 hr 45 mins
Course Mains
Cuisine General
Servings 8
Energy 790kJ

Ingredients

Ingredients

  • 1 zucchini , 300 g grated
  • 1 unpeeled carrot, 100 g grated
  • 1 small unpeeled sweet potato, 160 g grated
  • 1/2 head broccoli, 80 g grated/finely chopped
  • 1 tbsp vegetable oil, 20 mL
  • 1 onion , 160 g finely diced
  • 2 cloves garlic , finely chopped
  • 2 eggs, 59 g each
  • 1/3 cup self-raising flour or alternative
  • 6 scoops AdVital Powder, 150 g
  • 1/4 cup full-cream milk, 60 mL
  • 1/2 cup grated cheese, 50 g cheddar or parmesan
  • Salt and pepper to taste

Instructions
 

Directions

  • Preheat the oven to 180°C (conventional) or 160°C (fan-forced).
  • Lightly grease one medium-sized oven-proof dish.
  • Heat the oil in a large pot over a medium heat, and fry the garlic and onion by stirring constantly until they become soft.
  • Add all grated vegetables to the pot and fry them over medium-high heat for 10 minutes (or until they start to soften). Drain off any excess liquid, and allow the vegetables to cool for approximately 10 minutes.
  • In a large bowl, whisk the eggs, flour, and AdVital Powder until the mixture is smooth. Add the milk, and whisk it until it becomes smooth.
  • Add the vegetables to the mixture and stir them through. Season to taste, and pour the mixture into the previously prepared dish.
  • Sprinkle grated cheese evenly over the top.
  • Place the dish in the oven and bake it for approximately 60–75 minutes (or until firm, golden, and slightly puffed).
  • Leave it to stand for approximately 5 minutes before serving.

Notes

Hints and Tips:
  • To create a meat version, add 1 cup of cooked diced ham or chicken.
  • Add a drained can of lentils for extra protein or try a small drained can of crushed pineapple.
  • Sprinkle the dish with paprika before serving.
  • Try using different herbs for extra flavour.
Low FODMAP Diet Tips:
  • Leave out onion and garlic.
  • Add fresh or dried herbs such as parsley, thyme or rosemary for extra flavour.
  • Use gluten free flour and lactose free milk.
  • Replace the broccoli and cauliflower with pumpkin or extra amounts of the other vegetables.
  • Choose a low lactose cheese.
If a low FODMAP diet is being followed, use the Monash University FODMAP Diet App to find suitable low FODMAP ingredient alternatives.
 

Nutrition

Nutrition Facts
VEGETABLE BAKE
Serving Size
 
165 g
Amount per Serving
Energy
 
790
kJ
10
%
Calories
189
% Daily Value*
Protein
 
15.9
g
32
%
Fat
 
6.9
g
11
%
Saturated Fat
 
2.9
g
18
%
Carbohydrates
 
14.1
g
5
%
Fiber
 
2.5
g
10
%
Sugar
 
4.7
g
5
%
Starch
 
9.4
g
Sodium
 
169
mg
7
%
Potassium
 
363
mg
10
%
* Percent Daily Values are based on a 8000 kJ diet.
Keyword Baking, Fortified Recipe, Vegetarian
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Tags :
Baking, Fortified Recipe, Vegetarian
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