Zucchini Tian (Naturally Healthy)
User Reviews
5
Zucchini Tian (Naturally Healthy)
Description
The Zucchini Tian recipe starts by grating zucchini, salting it to draw out moisture, squeezing it, rinsing, and patting dry to reduce water content and concentrate flavor. The skillet-sautéed garlic and brown onion add a caramelized, sweet base. Combining the zucchini with flour, Parmesan, rice, and warmed liquid (zucchini juices topped with milk) forms a rich, thick mixture for baking.
Baked in an ovenproof pan, the dish develops a golden crust as the liquid absorbs and the rice cooks, creating a tender yet firm gratin. The Parmesan adds a savory depth and slight crust on top. The combination of softly cooked zucchini with the creamy, cheesy elements results in a textured, comforting side or light main.
Zucchini Tian suits a naturally healthy meal and can be customized by substituting rice types or omitting Parmesan to veganize, where breadcrumbs and olive oil topping replicate the crust effect. Caramelized onions develop sweetness that enhances the savory flavors deeply, best achieved by slow cooking rather than quick sautéing.
Take care when warming the zucchini juice and milk liquid to avoid boiling, which might split the milk. Use an appropriate baking dish size (6 to 8 cups) for even cooking and texture. This dish stores well and can be reheated with gentle warming to preserve texture.
Ingredients
- 1 kg (2 lb) zucchini
- 1 brown onion , finely diced (1 cup)
- 2 garlic minced, cloves
- 3 tbsp olive oil , separated
- 2 1/2 cups liquid heated in a pan (see directions, warm; zucchini juices plus milk
- 2/3 cups Parmesan Cheese , grated
- 1/2 cup medium grain white rice , uncooked (Note 6)
- 2 tbsp flour
- 2 tsp salt
- black pepper
Instructions
Prepare the Zucchini
- Grate the zucchini and place in a large bowl. Sprinkle with 2 tsp salt and use your hands to mix through well.
- Place zucchini in a colander over a bowl to collect the juices that sweat out. Leave for at least 20 minutes.
- Squeeze the liquid out of the zucchini, straining the liquid through the colander to add to the zucchini juices collected.
- Rinse the zucchini under cold water for 15 seconds, then squeeze out excess water, but this time do not save the water that is squeezed out.
- Pat the zucchini with paper towels to mostly dry.
To Prepare Gratin
- Top up the zucchini juices with milk to make a total of 2 1/2 cups of liquid. Warm liquid in microwave or on the stove.
- Heat 2 tbsp olive oil in a large heavy base pan over medium heat. Add garlic and onion and sauté for 8 minutes until translucent and starting to turn golden.
- Turn heat up to medium high, add the zucchini and cook for 5 minutes, stirring frequently.
- Add flour and cook for 2 minutes, stirring constantly.
- Remove from heat. Add all but 2 tbsp of the parmesan cheese and stir quickly to combine.
- Do a taste test to check for seasoning. Add more salt if desired, and a good grind of black pepper. I do not add more salt as I don't think it is required.
- Add rice and liquid. If making ahead, stop here, then proceed with the next step on the day of serving.
To Bake
- Preheat oven to 220C/425F
- Return pan to heat and bring to simmer.
- If the pan you are using is not ovenproof, pour the contents into a buttered baking dish.
- Sprinkle over the remaining 2 tbsp of parmesan cheese and drizzle over the remaining 1 tbsp of olive oil.
- Cover with lid or foil, then place in the top 1/3 of the oven.
- Bake for 15 minutes, then remove the lid/foil and bake for a further 10 to 15 minutes until the top is golden and the liquid appears to have been absorbed. (Tilt the dish slightly. If liquid pools then return to the oven for 5 minutes at a time.)
- Rest for 10 minutes. While resting, any residual liquid will be absorbed.
- Best served immediately.
Notes
- Salting and squeezing zucchini removes excess water, concentrating flavor and improving texture in the dish.
- Slowly caramelizing onions over medium heat brings out sweetness not achievable by high heat sautéing.
- Warm the zucchini juice and milk mixture gently to avoid splitting the milk.
- The baking dish should have about a 6 to 8 cup capacity for proper cooking and texture development.
- For a vegan version, omit Parmesan and replace milk with soy milk, topping with breadcrumbs and olive oil to mimic the cheese crust.
- Medium grain white rice is used; substitutes like long or short grain white rice are acceptable, but not brown or aromatic rices.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4-5
Amount Per Serving
Calories 251 kcal
% Daily Value*
| Serving | 315g | |
| Calories | 251cal | 13% |
| Carbohydrates | 29.1g | 10% |
| Protein | 9.1g | 18% |
| Fat | 12.1g | 19% |
| Saturated Fat | 3.3g | 17% |
| Cholesterol | 11mg | 4% |
| Sodium | 1067mg | 44% |
| Potassium | 614mg | 13% |
| Fiber | 3g | 12% |
| Sugar | 6.6g | 13% |
| Vitamin A | 500IU | 10% |
| Vitamin C | 52mg | 58% |
| Calcium | 190mg | 19% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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