This incredibly tasty and healthy vegetable flan is perfect for those who want a nutritious, meat-free meal that’s bursting with flavor. With the rich variety of vegetables like zucchini, peppers, carrots, and onions, this dish proves that vegetables can be just as satisfying as any meat-based dish. Plus, it’s quick and easy to prepare, making it a great choice for a wholesome meal on busy days.
Ingredients
For the Vegetable Base:
- 2.2 lbs (1 kg) zucchini
- 2 teaspoons olive oil
- 2 long green peppers
- 2 red peppers
- 1 carrot
- 1 onion
- Salt (to taste)
For the Sauce:
- 1 1/4 cups (300 ml) milk
- 1 1/8 cups (140 g) all-purpose flour
- 2 teaspoons olive oil
- 3 eggs
- 2 tablespoons dill (fresh or dried)
- 1 sachet baking powder (about 10-12 g)
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
For Topping:
- Grated cheese (optional, for a richer flavor)
Step-by-Step Instructions
1. Preparing the Vegetables
- Washing and Slicing the Zucchini
Begin by washing and drying the zucchini thoroughly. Slice them into rounds, making sure they are of even thickness to ensure uniform cooking. - Preparing the Carrot
Peel the carrot and slice it into thin rounds or small sticks. This will allow the carrot to cook quickly and blend well with the other vegetables. - Chopping the Peppers and Onion
Cut the long green peppers and red peppers into bite-sized pieces. Do the same with the onion, making sure all pieces are of a similar size to ensure even cooking.
2. Sautéing the Vegetables
- Cooking the Carrots
In a non-stick pan, heat 2 teaspoons of olive oil over medium heat. Add the sliced carrots and sauté them for about 2 minutes. This initial cooking will help soften the carrots and bring out their sweetness. - Adding the Peppers and Onion
After the carrots have softened, add the chopped peppers and onions to the pan. Continue to sauté for an additional 2 minutes, allowing the vegetables to begin caramelizing and blending their flavors. - Cooking the Zucchini
Finally, add the zucchini slices to the pan. Sprinkle with a pinch of salt to enhance the natural flavors of the vegetables. Cover the pan with a lid and let the vegetables sauté for about 5 minutes. The zucchini should become tender but still retain some bite.
3. Making the Sauce
- Beating the Eggs
In a large mixing bowl, crack and beat the 3 eggs until they are fully mixed and slightly frothy. This will help create a light, airy texture in the flan. - Adding the Wet Ingredients
Gradually add the milk and 2 teaspoons of olive oil to the beaten eggs, mixing continuously to ensure the ingredients are well incorporated. - Incorporating the Dry Ingredients
Slowly sift in the all-purpose flour and baking powder to avoid lumps. Add the black pepper, salt, and dill, and mix until you have a smooth, lump-free batter. The dill adds a fresh, aromatic flavor that complements the vegetables beautifully.
4. Assembling the Flan
- Greasing the Baking Dish
Preheat your oven to 180°C (356°F). Grease a square glass baking dish with a little oil or butter to prevent sticking. - Layering the Vegetables
Evenly spread the sautéed vegetables across the bottom of the greased baking dish, ensuring they are distributed evenly for consistent flavor in each bite. - Pouring the Sauce
Carefully pour the prepared sauce over the vegetables, allowing it to seep into the spaces between the pieces. The sauce will bind the vegetables together as it bakes, forming a cohesive flan. - Adding the Cheese (Optional)
If desired, sprinkle a generous amount of grated cheese over the top of the flan. This will create a golden, crispy topping as it bakes, adding a rich flavor to the dish.
5. Baking to Perfection
- Baking the Flan
Place the assembled flan in the preheated oven. Bake for about 35 minutes, or until the top is golden brown and the flan is firm to the touch. You can test doneness by inserting a toothpick into the center; if it comes out clean, the flan is ready. - Cooling and Serving
Allow the flan to cool slightly before cutting into it. This helps the flan set properly, making it easier to slice. Serve warm, garnished with fresh herbs or a side salad for a complete, healthy meal.
Nutritional Information
- Servings: 6-8
- Calories: Approx. 180 per serving
- Protein: 6g
- Carbohydrates: 15g
- Fat: 10g
This vegetable flan is a delightful dish that combines health and taste, perfect for a light dinner or a nutritious lunch. Its vibrant flavors and satisfying texture make it a favorite for anyone looking to enjoy a meat-free meal that’s quick to prepare and incredibly delicious.
