Recipes Details

Veggie & Tomato Bake

14/11/2017

Ingredients

• 1 x 410 g tin tomato and onion mix
• 4 tsp (20 ml) olive or canola oil
• 1 tbsp (15 ml) dried origanum or 2 tbsp
• (30 ml) fresh chopped origanum lemon juice and black pepper to taste
• 4 baby marrows, cut in thick slices
• 1 brinjal, cut in cubes
• 250 g mushrooms, quartered
• 2 tomatoes, cut in wedges
• 3 medium carrots, cut in thick slices
• 1 slice feta cheese, crumbled

Method

Preheat oven to 180 ˚C. Mix tomato and onion mix with oil and herbs and season with lemon juice and black pepper.

Place veggies and half the feta in an oven dish and pour tomato mixture over. Mix to coat the veggies. Cover with foil and bake for 20 minutes.

Remove the foil and sprinkle with remaining feta. Bake for another 30-45 minutes or until veggies are cooked.

Serve hot or at room temperature, with any meat of your choice or at a braai. Another portion of starch could also be served and fill your plate with a green salad.

Stir veggies into 200 g cooked pasta for a quick meal for 4-6.

Add a tin of tuna to the mixture for a light meal.

Add a tin of lentils, beans or chickpeas to the tomato mix and stir in as above. Enjoy as a light vegetarian meal.

These veggies are also great with eggs. Make 6-8 holes in the cooked veggies in the oven dish. Crack an egg into each hole and return to the oven, covered with foil. Bake for 5-7 minutes or until cooked to your preference. Or pour veggies into a large pan and add eggs in the same way.

Notes

NUTRITIONAL INFO PER PORTION:

Energy 591 kj

Protein 6,2 g

Fat 6,2 g

Carbohydrates 10,1 g

Salt 0,3 g