This Yemeni Vegetable Bake is a vibrant, hearty dish packed with layers of colorful vegetables and rich spices, bringing together the flavors of Yemen in a healthy, comforting meal. It’s a great way to enjoy a medley of vegetables, all cooked to perfection in a spiced tomato sauce that’s both nourishing and satisfying. Perfect as a main course or a side dish, this bake is not only delicious but also an excellent source of vitamins, minerals, and fiber. Let’s get started on making this flavorful dish!
Why Choose a Yemeni Vegetable Bake?
This recipe is ideal for those looking to add more vegetables to their diet in a flavorful way. The combination of root vegetables, peppers, eggplants, and zucchini ensures a variety of textures and nutrients, while the spiced tomato sauce brings everything together with warmth and depth. It’s also a versatile dish that can be adjusted to suit your taste preferences, making it perfect for both vegetarians and vegans, or anyone looking for a wholesome meal.
Ingredients (Serves 6)
- 1 lb (450 g) potatoes, peeled and cut into strips
- 1 lb (450 g) eggplants, cut into strips
- 12.3 oz (350 g) zucchini, cut into strips
- 8.8 oz (250 g) peppers, cut into strips (use a mix of bell peppers for added color)
- 7 oz (200 g) tomatoes, sliced
- 2 medium tomatoes, diced
- 6.3 oz (180 g) carrots, peeled and cut into strips
- 5.3 oz (150 g) onions, cut into rings
- 7 oz (200 g) onions, chopped
- 5 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 cup (150 g) peas (fresh or frozen)
- 1 teaspoon vegetable broth powder
- 1 teaspoon cumin, plus more to taste
- 1 teaspoon coriander powder
- 1 teaspoon paprika, plus more to taste
- 1/2 teaspoon turmeric
- 1/2 teaspoon black pepper, plus more to taste
- 1/2 cup (120 ml) water
- Extra virgin olive oil (for cooking)
- Hot peppers, sliced (optional, for heat)
- Onion powder (to taste)
- Garlic powder (to taste)
- Salt (to taste)
- Fresh coriander, chopped (for garnish)
Nutritional Information (Per Serving)
- Calories: 230
- Protein: 5 g
- Carbohydrates: 35 g
- Dietary Fiber: 8 g
- Sugars: 10 g
- Fat: 8 g
- Saturated Fat: 1 g
- Cholesterol: 0 mg
- Sodium: 200 mg
Step-by-Step Preparation
Step 1: Prep the Vegetables
- Prepare the vegetables by cutting them into strips: peel the potatoes and carrots, slice the eggplants and zucchini, and cut the peppers into strips. Slice 7 oz (200 g) of tomatoes and cut 5.3 oz (150 g) of onions into rings.
- Arrange the vegetables in a large baking pan, spreading them out evenly to ensure even cooking. This colorful array of vegetables forms the base of the dish and will soak up the flavors of the spices beautifully.
- Season the vegetables with a generous drizzle of extra virgin olive oil, then sprinkle with salt, black pepper, onion powder, garlic powder, cumin, and paprika. Toss the vegetables well to ensure they are all evenly coated with the seasonings.
- Bake the vegetables in a preheated oven at 180°C (356°F) for about 40 minutes, or until they are tender and slightly golden around the edges. Stir the vegetables halfway through the baking time to ensure even roasting.
Step 2: Prepare the Sauce
- Heat a non-stick pan over medium heat and add a drizzle of extra virgin olive oil. Add the chopped onions (7 oz or 200 g) and sauté until they become soft and golden brown. The browning of the onions adds a sweet, deep flavor to the sauce.
- Add the minced garlic and sliced hot peppers (if using) to the pan, and sauté for another minute until fragrant. Stir in the tomato paste and cook for 2-3 minutes, allowing the tomato paste to caramelize slightly, which enhances the flavor of the sauce.
- Add the diced tomatoes, then sprinkle in the cumin, coriander, paprika, black pepper, turmeric, salt, and vegetable broth powder. Mix well and cook until the tomatoes begin to break down and the mixture becomes saucy.
- Pour in 1/2 cup (120 ml) of water and stir in the peas. Simmer the sauce for about 5 minutes to allow the flavors to meld together. Adjust the seasoning with salt and spices to taste. The sauce should be rich and slightly thickened, with the peas just tender.
Step 3: Combine and Finish Baking
- Remove the baked vegetables from the oven once they are tender. Carefully add the vegetables to the pan with the sauce, and gently stir to coat all the vegetables evenly with the tomato sauce. This step ensures that every piece of vegetable is infused with the rich, spiced sauce.
- Transfer the coated vegetables back into the baking pan, spreading them out evenly. Return the pan to the oven and bake for an additional 15 minutes at 180°C (356°F). This final baking step allows the flavors to deepen and the vegetables to fully absorb the sauce.
Step 4: Garnish and Serve
- Once done, remove the pan from the oven and allow it to cool slightly before serving. Sprinkle generously with chopped fresh coriander for a burst of color and freshness.
- Serve the Yemeni Vegetable Bake warm, accompanied by rice, bread, or as a standalone dish. This bake makes for an excellent side dish or a satisfying main meal that’s both healthy and bursting with flavor.
Tips for the Perfect Yemeni Vegetable Bake
- Adjust the spice levels according to your preference. If you like it spicier, add more hot peppers or increase the paprika.
- For extra flavor, add a squeeze of fresh lemon juice over the finished dish before serving.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or on the stovetop before serving.
- Variations: Feel free to add other vegetables like sweet potatoes, green beans, or cauliflower. The recipe is highly adaptable to suit what you have on hand.
This Yemeni Vegetable Bake is a wonderful way to enjoy a variety of vegetables with an exotic twist. The combination of spices and the rich tomato sauce bring out the best in each ingredient, making it a perfect addition to your meal rotation. Enjoy the vibrant flavors and the wholesome goodness of this dish!