Introduction:

Mediterranean cuisine is synonymous with lightness, flavor, and simplicity. This recipe brings it all to the table in a single dish: layers of fresh raw vegetables, melting cheese creating a creamy center, and a crunchy surface thanks to golden breadcrumbs. The result? A colorful, satisfying, and surprisingly light dish with only 230 calories per serving. Perfect for those who love healthy eating without sacrificing the pleasure of good food.

Ingredients (for 4 servings):

2 medium courgettes

2 small aubergines

2 ripe tomatoes

1 red pepper

150g of stringy cheese (light mozzarella or scamorza)

3 tablespoons of wholemeal breadcrumbs

2 tablespoons extra virgin olive oil

Salt and pepper to taste

Oregano or fresh basil to taste

Instructions:

Vegetable preparation: Wash all the vegetables thoroughly and cut them into thin slices, keeping them separate.

Composition: In a lightly oiled baking pan, arrange a layer of aubergines, then courgettes, tomatoes and peppers.

Stringy Layer: Add a few slices of cheese between each layer.

Finishing touch: Cover the surface with breadcrumbs, a drizzle of oil and a pinch of oregano or basil.

Cooking: Bake at 180°C for 25-30 minutes, until the surface becomes golden and crispy.

Serving: Let it rest for 5 minutes before serving, so the flavors can blend better.

Serving and Storage Tips:

Serve it hot as a main dish with a slice of wholemeal bread or as a rich side dish for grilled fish or meat.

You can store it in the refrigerator for up to 2 days, stored in an airtight container. Reheat it in the oven to restore its crispiness.

It’s also excellent the next day, because the flavors intensify.

Variants:

Vegan: Replace the cheese with a plant-based alternative and add a few spoonfuls of hummus between the layers.

Protein: enrich with tuna fillets in brine or diced grilled chicken breast.

Spicy: Add chili pepper or curry for a more bold note.

Gourmet: Alternate vegetables with sliced ​​sweet potatoes for a sweet-savory contrast.

FAQ:

1. Can I use other vegetables?
Yes, you can add carrots, potatoes, or mushrooms to enhance the dish.

2. What cheese is best to use?
Light mozzarella is perfect for lightness, but you can choose smoked scamorza for more flavor.

3. Can it be made ahead of time?
Absolutely! You can assemble the flan the night before and bake it just before serving.

4. Can I freeze it?
Better not: the vegetables would release water and lose their texture.

5. Is it suitable for those on a diet?
Yes, with only 230 kcal per serving, it’s a balanced, light, and fiber-rich dish.