Mixed Veggies with Crunchy Topping

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Mixed Veggies with Crunchy Topping
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
570
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie570 cal.(27 %)
Protein21 g(21 %)
Fat27 g(23 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage14.2 g(47 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E10.2 mg(85 %)
Vitamin K78.7 μg(131 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.9 mg(83 %)
Vitamin B₆1 mg(71 %)
Folate213 μg(71 %)
Pantothenic acid1.9 mg(32 %)
Biotin17.2 μg(38 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C82 mg(86 %)
Potassium1,392 mg(35 %)
Calcium275 mg(28 %)
Magnesium191 mg(64 %)
Iron6 mg(40 %)
Iodine25 μg(13 %)
Zinc4.2 mg(53 %)
Saturated fatty acids7.8 g
Uric acid184 mg
Cholesterol22 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
2 onions (chopped)
7 ozs Sweet potato (cubed)
7 ozs potatoes (cubed)
2 Tbsps olive oil
1 clove garlic cloves (crushed)
1 tsp chopped thyme
1 Zucchini (thinly sliced and chopped)
2 Leeks (sliced)
11 ozs firm Tomatoes (quartered)
For the topping
¾ cup Whole wheat flour
cup butter (diced)
1 Tbsp water
1 cup fresh whole grain breadcrumbs
½ cup grated Parmesan
0.333 cup chopped almonds
1 Tbsp Sunflower seed
1 Tbsp Pumpkin seed
1 Tbsp Sesame seeds
How healthy are the main ingredients?
TomatoSweet potatopotatoWhole wheat flouralmondParmesan

Preparation steps

1.
Heat the oven to 190°C (170° fan) 375°F gas 5.
2.
Combine the onions, sweet potatoes and potatoes in a bowl, add half the oil and gently toss to coat.
3.
Put into a roasting tin or large baking dish and cook for 30 minutes, turning the vegetables after 15 minutes.
4.
Mix the remaining oil with the garlic and thyme in a bowl. Add the courgettes, leeks and tomatoes, and gently toss to coat. Put into the tin and cook for a further 20 minutes.
5.
For the topping: put the flour in a bowl and rub in the butter until the mixture resembles breadcrumbs.
6.
Sprinkle over the water and mix together with a fork to form large crumbs. Stir in the breadcrumbs, cheese, almonds and seeds.
7.
Sprinkle the crumble mixture over the vegetables. Bake for 15–20 minutes until the topping is golden and the vegetables are tender. Remove from the oven and leave to stand for 3–4 minutes before serving.