Mixed Veggies with Crunchy Topping
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.2 g | (47 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 78.7 μg | (131 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 213 μg | (71 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,392 mg | (35 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 191 mg | (64 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
- ⅛ 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
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.
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