Veggie Layer Bake

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Getting more veggies in your diet is one powerful way to reduce inflammation and improve your health, no matter what health condition you suffer with.

In fact, when it comes to nutrition there are always differing opinions on many things. The one thing almost every nutritionist and dietitian do agree on is that most people need to eat more veggies.

Vegetables contain many micronutrients we need – vitamins, minerals, polyphenols, flavonoids, and compounds that promote health in the body.

I love making vegetable bakes or layer bakes like this because you often get 2 meals out of them. Pair them with pan fried chicken or fish and you have a highly satisfying meal.

You can even freeze this one as a freezer meal for a later date.

Enjoy.

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RECIPE TITLE

• Servings: 4
• Prep time: 10
• Cook Time: 55 minutes

Ingredients

• 2 zucchini – sliced lengthways
• 220g/ 7.8oz cauliflower – sliced
• 6 stalks spinach – destemmed and washed
• 3 carrots – sliced lengthways
• 6 tomatoes – diced
• 1 red onion – diced
• 1 teaspoon olive oil
• 1/4 cup basil leaves – chopped
• 1/2 cup hummus
• 2 Tablespoon sesame seeds
• 2 cups rocket (argula)/ baby spinach mix

Instructions

1. Preheat oven to 220°C/ 430°F.
2. In a pan, add oil and onion and saute for 2-3 minutes.
3. Add diced tomatoes, and cook for a further 3-4 minutes.
4. Turn off the heat and stir in the basil and water, and simmer for another 2-3 minutes.
5. Layer the vegetables into a rectangular ceramic baking dish. In between each layer, put a thin layer of the tomato mixture.
6. Top with the hummus – spread evenly over the top, and sprinkle with sesame seeds.
7. Bake for 45 minutes or until vegetables are cooked when stabbed with a knife.
8. Serve with some salad or rocket/ baby spinach mix.

Nutrition Facts
Calories 225 | Total Fat 7.5 g | Sat Fat 1 g | Poly: 1.5 g | Mono: 5 g | Total Carbs 21 g | Fiber 8 g | Net Carbs 13 g | Protein 10 g

Notes

• Exchange the hummus for cheese instead.
• Use any veggies you have on hand to sub any of the other veggies.
• Cheat by using a can of diced tomatoes instead of dicing fresh ones.
• Serve with chicken, fish or beef or on it’s own with a side of greens.
• Fridge for up to 4 days, freeze in an airtight container for up to 3 months.

 

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