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Zucchini Tian (Naturally Healthy) Recipe

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★★★★★

4.9 from 56 reviews

Zucchini Tian is a naturally healthy, comforting baked dish featuring grated zucchini cooked with onion, garlic, parmesan cheese, and rice, resulting in a creamy, golden gratin with a tender texture. This recipe highlights the natural flavors of zucchini combined with a subtle cheesy richness, perfect as a wholesome side or main dish.

Ingredients

Scale

Vegetables

  • 1 kg (2 lb) zucchini
  • 1 brown onion, finely diced (1 cup)
  • 2 garlic cloves, minced

Liquids & Dairy

  • 3 tbsp olive oil, separated
  • 2 1/2 cups warm liquid (zucchini juices plus milk)
  • 2/3 cups parmesan cheese, grated

Grains & Flour

  • 1/2 cup medium grain white rice, uncooked
  • 2 tbsp flour

Seasonings

  • 2 tsp salt
  • Black pepper, to taste

Instructions

  1. Prepare the zucchini: Grate the zucchini into a large bowl, sprinkle with 2 tsp salt, and mix well using your hands to help release moisture.
  2. Sweat the zucchini: Place the grated zucchini into a colander set over a bowl to catch the juices, and leave it for at least 20 minutes to allow it to release its liquid.
  3. Extract zucchini juices: Squeeze the zucchini firmly to extract the liquid, straining it through the colander into the bowl with the collected juices for later use.
  4. Rinse and dry zucchini: Rinse the zucchini under cold water for about 15 seconds, then squeeze out the excess water again (discard this water). Pat the zucchini dry with paper towels to remove as much moisture as possible.
  5. Prepare the warm liquid: Combine the collected zucchini juices with milk to reach a total of 2 1/2 cups of liquid, then warm it in the microwave or on the stovetop.
  6. Sauté aromatics: Heat 2 tbsp of olive oil in a large heavy-based pan over medium heat. Add the minced garlic and diced onion, sautéing for about 8 minutes until translucent and starting to turn golden.
  7. Cook zucchini: Increase the heat to medium-high, add the grated zucchini, and cook for 5 minutes while stirring frequently to evenly heat the mixture.
  8. Add flour: Stir in 2 tbsp flour and cook for 2 minutes, stirring constantly to incorporate the flour and avoid lumps.
  9. Add cheese and season: Remove the pan from heat and stir in all but 2 tbsp of the parmesan cheese. Taste and season with additional salt if desired and a good grind of black pepper.
  10. Combine rice and liquid: Stir in the uncooked rice and the warmed zucchini juice and milk mixture. If not baking immediately, you can stop here and refrigerate until ready to bake.
  11. Preheat oven: Set the oven to 220°C (425°F).
  12. Simmer the mixture: Return the pan to heat and gently bring the contents to a simmer to ensure the rice starts to cook.
  13. Transfer to baking dish: If your pan is not ovenproof, pour the mixture into a buttered baking dish evenly.
  14. Add final toppings: Sprinkle the remaining 2 tbsp of parmesan cheese over the top and drizzle with the remaining 1 tbsp of olive oil.
  15. Cover and bake: Cover the dish with a lid or foil and place it in the upper third of the preheated oven. Bake for 15 minutes.
  16. Finish baking uncovered: Remove the cover and continue baking for another 10 to 15 minutes until the top is golden and the liquid has mostly absorbed. Tilt the dish slightly—if liquid pools, return to oven in 5-minute increments until absorbed.
  17. Rest before serving: Let the tian rest for 10 minutes. During this time, any remaining liquid will be absorbed, enhancing the texture and flavor.
  18. Serve: Best served immediately for optimal taste and texture.

Notes

  • Be sure to squeeze the zucchini thoroughly to prevent the dish from becoming watery.
  • If preparing ahead, pause after combining the rice and liquid, then proceed with baking on the day of serving.
  • Use a heavy-based, ovenproof pan to simplify cooking and baking steps.
  • Adjust salt and pepper to taste since parmesan adds a salty flavor.
  • The rice adds texture and helps absorb the liquid, making the dish creamy and satisfying.
  • Can be served as a vegetarian main or a side dish.

Keywords: Zucchini Tian, healthy zucchini gratin, baked zucchini recipe, vegetarian side dish, parmesan zucchini bake

Find it online: https://thefoodrecipe.com/zucchini-tian-naturally-healthy-recipe/