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!
