The Vegan Loaded Zucchini Squash Eggplant & Bell Pepper Bake is a tasty meal and has 215 calories per serving. Takes 1 hour to make and serve at lunches, feasts, fun-fairs, festivals, events, functions, or dinners. This recipe contains zucchini, yellow squash, eggplant, bell peppers, onion, garlic, tomato sauce, olive oil, Italian seasoning, dried oregano, smoked paprika, black pepper, breadcrumbs, nutritional yeast, parsley, & salt. We may pair this dish with brown rice, garlic rice, wild rice, vegan dinner rolls, crispy tofu, lentil loaf, quinoa, garden salad, tomato salad, or roasted potatoes. You may keep this Vegan Loaded Zucchini, Squash, Eggplant & Bell Pepper Bake in the refrigerator for four days.
STATS:
Cuisine: Mediterranean
Serving Size: 1 bowl
Diet: Vegan
Total Time: 1 hour
Cooking Time: 40 minutes
Calories: 215 kcal
Servings: 6
Course: Main
Preparation Time: 20 minutes
EQUIPMENT:
Mixing bowl
Oven
Sharp knife
Measuring cups
Wooden spoon
Measuring spoons
Cutting board
Large baking dish
INGREDIENTS:
Two medium sliced yellow squash
1 tsp. Italian seasoning
Two medium sliced zucchini
One medium cubed eggplant
2 chopped bell peppers
Half tsp. smoked paprika
Four minced garlic cloves
2 cups tomato sauce
Half cup breadcrumbs
Two tbsp. olive oil
1 tsp. dried oregano
One medium sliced onion
1 tsp. salt
Half tsp. black pepper
2 tbsp. chopped fresh parsley
Quarter cup nutritional yeast
INGREDIENT NOTES:
ZUCCHINI:
We use this as the main component to give a tender and juicy taste. It absorbs the tomato sauce and herbs very well. You may use cucumber or green beans as another option.
YELLOW SQUASH:
Yellow squash provides a soft texture to maintain the firmness of the vegetables. It cooks quickly and gives a buttery taste. You may use zucchini or pattypan squash as an alternative.
EGGPLANT:
It is the heart of this recipe that gives it a meaty texture. Eggplant makes the dish more filling and absorbs the flavors. You may use mushrooms or tofu cubes as per your choice.
TOMATO SAUCE:
Tomato sauce binds all the vegetables together and makes a rich, tangy base. It prevents the bread from drying out. You may use crushed tomatoes or fresh blended tomatoes as another option.
BREADCRUMBS:
They improve the texture and give a crunch on top. Breadcrumbs absorb moisture very well. We may use crushed oats as an alternative.
INSTRUCTIONS:
First, warm your oven to 375°F and coat the dish with olive oil.
Include zucchini, squash, bell peppers, eggplant, and onion in a large bowl.
Then mix garlic, oregano, salt, Italian seasoning, olive oil, smoked paprika, and black pepper to coat all the ingredients.
Pour half of the tomato sauce into your dish and spread seasoned vegetables evenly over the sauce.
Now, include the remaining tomato sauce on top.
Mix breadcrumbs and nutritional yeast in a small bowl then add evenly over the vegetables.
Then use foil to cover the dish and bake for 30 minutes.
Now remove the foil and again bake for ten minutes.
Lastly, take the dish out of the oven and garnish with parsley after resting for 5 minutes.
SERVING SUGGESTIONS:
GRAINS:
Quinoa
Brown rice
Basmati rice
Couscous
Bulgur wheat
Garlic rice
Wild rice
Farro
BREAD:
Garlic bread
Focaccia
Pita bread
Crusty baguette
Whole wheat dinner rolls
Naan bread
Flatbread
PROTEIN SIDES:
Grilled tofu
Baked tempeh
Chickpea patties
Lentil loaf
Black bean burgers
Vegan sausages
Spiced chickpeas
SALADS:
Greek salad
Cucumber tomato salad
Green garden salad
Arugula salad
Coleslaw
Beetroot salad
Corn salad
SOUPS:
Lentil soup
Tomato basil soup
Vegetable soup
Minestrone soup
Chickpea soup
CREAMY SIDES:
Vegan mashed potatoes
Creamy polenta
Vegan mac and cheese
Hummus
Baba ganoush
Avocado dip
TIPS:
Slice vegetables evenly so they cook at the equal speed.
You may use chili flakes if you like spice.
Before cooking, salt your eggplants to get a soft texture.
Let your bake rest to thicken the sauce.
STORAGE INFORMATION:
FRIDGE:
Add this meal to the vessel and keep for four days.
FREEZER:
Freeze the dish for two months.
FAQs:
Can I make this recipe before time?
Yes, prepare early and bake before use.
Should I include more vegetables?
You may add mushrooms, carrots, cauliflower, or spinach as per your choice.
Is my recipe gluten-free?
Use gluten-free breadcrumbs to make a gluten-free dish.
How do I make this dish filling?
Add cooked lentils, tofu, or beans to include protein.
NUTRITIONAL INFORMATION:
Calories: 215 kcal
Net Carbs: 14 g
Total Carbs: 20 grams
Fiber: 6 g
Protein: 5 grams
Iron: 2 g
Calcium: 85 grams
Sodium: 480 g
Potassium: 720 grams
Vitamin A: 3200 IU
