A Mediterranean inspired dish full of colour and flavour - high in antioxidants, phytonutrients and fibre. Slow roasted aubergines, cherry tomatoes, sweet red peppers and red onions. Garnished with basil and pomegranate.
Vegan | Easy | Prep time 10 minutes | Total cooking time 60 minutes | serves around 2-3 people depending on portion size
Ingredients:
x2 aubergines
x2 sweet red peppers
x2 vines of cherry tomatoes
x4 cloves of garlic unpeeled
A handful of green olives
1 large red onion
Extra virgin olive oil
A few thyme sprigs
A mix of bulgar wheat and quinoa. You could use any grain.
Veggie stock
Salt and pepper to season
Garnish:
A handful of basil
Pomegranate seeds
One juice of lemon
Method:
Preheat oven to 180 degrees.
Cook the quinoa and bulgar wheat according to the instructions adding some veggie stock. ( I used a premixed bag courtesy of M&S)
Slice the aubergines and sweet red pepper in length ways, chop the red onion into smaller chunks
Add the sliced aubergine, red peppers, chopped red onion, green olives, cherry tomatoes, garlic and thyme sprigs to a roasting tray. Season with some salt and pepper and cover in the olive oil. Make sure everything is evenly covered.
Transfer to the oven and roast for 60 minutes
Once cooked remove the tray from the oven
Serve onto plates or bowls along with the grain
Squeeze on some lemon juice
And finally garnish with some basil leaves and pomegranate seeds
Enjoy :)
The Mediterranean diet
This diet includes the following dietary factors- with a high intake of plant foods comprising mainly:
Fruits and vegetables
Whole grains
Beans
Nuts and seeds
Locally grown, fresh and seasonal unprocessed foods
Large quantities of fresh fruit consumed daily
Olive oil as a main cooking ingredient and source of fat.
(Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). Other foods naturally containing healthful fats, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.)
Low to moderate amounts of cheese and yoghurt
Low quantities of red meat and higher quantities of fish (oily fish)
Low to moderate amounts of red wine often accompany main meals.
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