Step 1: Prepare the Zucchini
Preheat your oven to 180°C (356°F).
Arrange the zucchini slices on a baking tray lined with parchment paper.
Drizzle the zucchini with olive oil and season with salt, black pepper, and paprika. Toss gently to coat the slices evenly.
Step 2: Sauté the Vegetables
Heat a small amount of olive oil in a skillet over medium heat.
Add the chopped onion and minced garlic, cooking until fragrant and slightly golden.
Stir in the chopped pepper and sliced mushrooms. Sauté until the vegetables are tender and the mushrooms release their moisture.
Step 3: Assemble the Baked Zucchini
Spread a thin layer of ketchup over the seasoned zucchini slices on the tray.
Top each zucchini slice with the sautéed vegetables.
Sprinkle Italian herbs evenly across the tray.
Add halved cherry tomatoes, olives, and a generous layer of grated cheese on top.
Step 4: Bake the Zucchini
Place the tray in the preheated oven and bake for 15-20 minutes, or until the cheese is bubbly and golden, and the zucchini is tender but not mushy.
Step 5: Make the Garlic Dill Sauce
In a small bowl, mix the yogurt, mayonnaise, chopped dill, and minced garlic.
Stir until the sauce is smooth and well combined. Taste and adjust the seasoning if needed.
Step 6: Serve
Remove the baked zucchini from the oven and allow it to cool slightly.
Serve the warm zucchini with a drizzle of the garlic dill sauce or with the sauce on the side for dipping.
Preparation Time
Prep Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Nutrition Facts (Per Serving – Serves 4)
Calories: 190 kcal
Protein: 8g
Carbohydrates: 10g
Fat: 14g
Fiber: 2g
Sugar: 4g
Sodium: 250mg
Why This Recipe is Timeless
Mediterranean cuisine has a long-standing reputation for promoting health, longevity, and an appreciation for fresh ingredients. This dish is timeless because it embodies these principles while catering to modern tastes and lifestyles. Its reliance on simple, natural ingredients like zucchini, olive oil, and herbs aligns with the Mediterranean diet’s emphasis on unprocessed foods.
The combination of vegetables, cheese, and aromatic herbs is universally loved and adaptable to various dietary needs. Whether served as a light vegetarian meal or alongside grilled meats, Mediterranean Baked Zucchini offers a harmonious balance of flavors, textures, and nutrients. It’s a dish that can be enjoyed across generations and occasions, making it a staple for any kitchen.
FAQs
1. Can I use other vegetables in this recipe?
Yes! Eggplant, bell peppers, or even slices of potato can be substituted for zucchini. Adjust the cooking time as needed based on the vegetable’s texture.
2. Is there a dairy-free option?
Absolutely! Replace the cheese with a dairy-free alternative and use a plant-based yogurt and mayonnaise for the sauce.
3. Can I make this dish ahead of time?
Yes, you can assemble the zucchini and refrigerate it for up to 24 hours before baking. The sauce can also be prepared in advance and stored in an airtight container.
4. What can I use instead of ketchup?
Tomato paste or marinara sauce can be used as a healthier alternative to ketchup.
5. How can I make this dish spicier?
Add chili flakes, cayenne pepper, or a drizzle of hot sauce to the zucchini before baking.
Tips for Making the Perfect Baked Zucchini
Choose Fresh Zucchini: Opt for firm, medium-sized zucchini for the best flavor and texture.
Avoid Overbaking: Zucchini cooks quickly, so keep an eye on it to prevent it from becoming mushy.
Use Fresh Herbs: If possible, use fresh Italian herbs like basil, oregano, and thyme for a more vibrant flavor.
Customize the Toppings: Add protein like cooked chicken, tofu, or even crumbled feta cheese for variation.
Serve Warm: Baked zucchini tastes best fresh from the oven while the cheese is gooey and melted.
Storage Tips
Refrigerator: Store leftover zucchini in an airtight container for up to 3 days. Reheat in the oven or microwave before serving.
Freezer: Avoid freezing as zucchini can become watery when thawed.
Sauce: Keep the garlic dill sauce refrigerated in a sealed container for up to 3 days.
Conclusion
Mediterranean Baked Zucchini with Garlic Dill Sauce is more than just a dish—it’s an experience. From the vibrant colors of the baked vegetables to the creamy, garlicky tang of the dill sauce, every bite transports you to the sunny coasts of the Mediterranean. This recipe is proof that healthy eating can be indulgent and satisfying.
Its timeless appeal lies in its versatility, making it suitable for any occasion. Whether you’re preparing a light summer dinner, impressing guests at a gathering, or simply indulging in a wholesome snack, this dish delivers in both flavor and nutrition.
By embracing the principles of Mediterranean cooking—fresh ingredients, bold flavors, and balanced nutrition—you’re not only creating a delicious meal but also nourishing your body and soul. So, roll up your sleeves and get ready to enjoy a dish that’s as comforting as it is refreshing. Mediterranean Baked Zucchini is sure to become a staple in your recipe collection for years to come!
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