Introduction
This recipe came about because I wanted to increase my protein intake in a healthy, simple way. Courgette is an ingredient I do not use very often, mainly because it can be a little difficult to make exciting. A lot of courgette-based dishes can end up quite bland if you do not give them enough help.
Here, I combined courgette with some classic flavours like leeks, spring onions, garlic, dill, lemon zest and feta and hoped for the best. Thankfully, it worked. This dish can work as a light meal, breakfast, a pre-gym option, or even as a healthy snack. It is high in protein, full of vegetables, and does not feel heavy.
Materials
Ingredients
- 500g courgettes (usually 2 medium ones), sliced into roughly 3mm rounds using a mandoline slicer
- 200g leeks, thinly sliced — approximately 2 small to medium leeks
- 3–4 spring onions, thinly sliced
- 2 garlic cloves, mashed or grated
- 25g dill, finely chopped
- 6-7 eggs (depending on the size)
- 6-7 tbsp milk (same number as the amount of eggs)
- Zest of ½ lemon
- 200g feta, crumbled
- Olive oil, for frying
- Salt
- Pepper
Tools
- Mandolin slicer (here I used the OXO one)
- Small baking tray (here I used the Neverstick2 Aluminium Non-Stick Square Baking Tin, 23cm)
Method
Preheat the oven to 200°C.
Slice the courgettes into thin rounds using a mandoline slicer. Heat 1 tbsp olive oil in each of two frying pans over a medium-high heat (around 7 out of 10). Divide the courgettes between the two pans. Add a little salt at this stage if desired.
Fry the courgettes for about 7 minutes, stirring frequently, until they soften and lose some of their moisture. Transfer them to a plate/baking tray lined with kitchen paper and allow them to drain.
Using one of the pans, add another 1 tbsp olive oil and fry the leeks and spring onions for 3–4 minutes, still over a medium-high heat (7 out of 10). Add the garlic and fry for another 1 minute. Transfer this mixture to the same plate as the courgettes and allow any excess moisture to drain.
Add the cooked courgettes, leeks, spring onions and garlic to a small baking dish, here I used a 23cm baking dish (see Materials). Mix everything together so the vegetables are evenly distributed.
In a separate bowl, crack in the 6-7 eggs. Add the milk (1 tablespoon of milk per egg), dill, lemon zest (from 1/2 lemon), salt and pepper. Whisk well until fully combined.
Pour the egg mixture over the vegetables in the baking dish, making sure it is evenly distributed. Finally, crumble the feta over the top, covering the surface as evenly as possible.
Bake for 20 minutes at 200°C, or until the omelette is set and lightly golden on top.
Allow it to cool slightly before slicing and serving.
Discussion
This recipe took a bit of optimisation. At first, I only used courgettes, eggs and feta, but the result was quite bland. I also tried adding red pepper flakes but honestly, they did not really do much.
The real improvement came when I added leeks, spring onions, garlic, dill and lemon zest. These ingredients give the dish more depth and freshness. Initially, I used the zest of a whole lemon, but I found that it was a bit too much. Half a lemon gives just enough freshness without taking over the dish.
I know some people may not be thrilled about using a mandoline slicer, but I think it really helps here. It reduces chopping time, gives you evenly sliced courgettes, and helps them cook at the same speed. The thickness of the slices matters because it affects how quickly and evenly the courgettes soften. If you slice them to around 3mm, then 7 minutes of frying should be enough.
I used two frying pans for the courgettes simply to speed things up and avoid overcrowding the pan. Then the leeks, spring onion and garlic mixture takes about 4 minutes in total. So, the preparation and pre-cooking take about 11 minutes, followed by 20 minutes in the oven.
In the end, this is a nutritious dish packed with vegetables and protein, and with a bit of practice, it does not feel cumbersome to make (using the mandoline slicer 😜). It is definitely better warm, but it is still good cold, so it can easily be prepared ahead of time for the next day.
Enjoy!
