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.
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.