Vegetable Tray Bake with Swiss Mushrooms – Grain and Dairy Free

Vegetable traybake with Swiss mushrooms as protein ingredient of the dish and egg batter with pumpkin seed flour, is an easy to prepare and nourishing meal. All you need is cook mushrooms with onions and add them to plenty of grated vegetables, carrots, pumpkin, zucchini as a base, with anything else you want to throw into the mix. To bind all ingredients  together during baking I used lightly beaten eggs with pumpkin seed flour, an excellent, protein rich dry product making grain free baking a breeze. The choice of spices and seeds to top the bake is up to your taste. Herbs and spice mixes or preserves can be added as well.

The dish can be served warm or cold. It can be frozen for longer than 5 days storage. Reheating it in the oven, or even in a frying pan with a lid without loss of taste and texture, makes it very handy in bulk cooking. This particular bake also served another purpose – to utilise overgrown zucchini and an abundance of cherry tomatoes from home garden.

Ingredients: 

for 25cm x 32cm, 5-6cm deep tray

  • overgrown zucchini, cut in 1.5cm slices
  • 200g punnet of Swiss mushrooms
  • 2 onions
  • 4 large carrots
  • 2 cups of grated pumpkin (1/4 of small butternut pumpkin)
  • 1 small eggplant
  • 2-3 cauliflower florets
  • 1 red sweet chilli pepper
  • 12-15 cherry tomatoes, cut in halves
  • 3-4 eggs
  • 2 serving spoons of pumpkin seed flour (50g)
  • 1 table spoon olive oil
  • 1 table spoon coconut oil
  • pinch of cumin seeds
  • pinch of fennel seeds
  • pinch of caraway seeds
  • 1 heaped table spoon of garlic, sweet and hot chilli peppers preserve
  • sea salt and coarse black pepper for seasoning

extra

  • olive oil to drizzle the top
  • white and black sesame seeds
  • pumpkin seeds

Preparation:

  • heat olive and coconut oil in a deep frying pan
  • add caraway and fennel seeds
  • add onions, cut in semi-circles
  • gently fry onions on low heat until translucent
  • add finely chopped mushrooms
  • season with sea salt and black pepper
  • cook on low/medium heat under lid until mushrooms become soft
  • open the lid, allow nearly all moisture to evaporate
  • line baking tray with baking paper
  • peel and grate carrots, pumpkin and eggplant
  • chop cauliflower florets
  • grate zucchini if using regular size zucchini
  • slice overgrown zucchini and cut out the middle flesh with seeds (if the seeds are soft, grate or chop the flesh and use it in vegetable mixture
  • slice red pepper
  • mix all vegetables together, season with salt, add cumin seeds
  • make a batter, lightly beat eggs, season them with salt, pepper and spice preserve
  • add batter to vegetable mixture, combine
  • use 2/3 of the mixture, place and press it down in a tray
  • place zucchini rings on top
  • use cooked mushrooms with onion to fill zucchini rings

  • use vegetable and batter mix to fill the gaps, make the surface level by pressing the mixture down
  • insert tomato halves
  • drizzle the surface with little olive oil, season tomatoes, sprinkle with sesame and pumpkin seeds

  • place in preheated 175-180C fan forced oven, bake for 1 hour
  • when ready the bake will be firm to touch in the centre
  • let it rest for 15 minutes

Serve as a meal or as a side dish. Vegetable bake is a handy take away lunch as it is delicious cold as well as warm.

Mushrooms could be replaced by chunks of any cooked meat, canned salmon or tuna. Pumpkin seed flour can be substituted by dry quinoa seeds or polenta, for those who can tolerate them.

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