These individual vegie bakes can be served as a main or as a delicious side dish.
Ingredients
- 1 tablespoon olive oil
- 1 brown onion, coarsely chopped
- 1 garlic clove, crushed
- 1 x 420g can chickpeas, rinsed, drained
- 1 x 400g can diced Italian tomatoes
- 125ml (1/2 cup) Massel vegetable liquid stock
- 2 x 325g pkts Fresh Steamed Vegetables
- 2 large zucchini, cut into 2cm pieces
- 2 tablespoons water
- 175g (2 1/2 cups) fresh breadcrumbs (made from day-old bread)
- 120g (1 1/2 cups) coarsely grated cheddar
- 1/4 cup chopped fresh continental parsley
Method
- Step 1Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 3 minutes, or until the onion softens. Add garlic and cook, stirring, for 30 seconds. Add the chickpeas, tomato and stock, and bring to the boil. Cook, stirring occasionally, for 5 minutes.
- Step 2Meanwhile, place the vegetable packets in the microwave and cook on High/800watts/100% for 2-3 minutes or until the vegetables are tender. Place the zucchini in a shallow microwave-safe dish. Add water. Cover with plastic wrap and cook on High/800watts/100% for 2-3 minutes or until just tender. Drain.
- Step 3Combine the breadcrumbs and cheese in a medium bowl.
- Step 4Preheat grill on medium-high. Add the vegetables and parsley to the tomato mixture and toss to combine. Season with salt and pepper. Divide the vegetable mixture among four 500ml (2-cup) capacity ovenproof dishes. Sprinkle the breadcrumb mixture over the vegetable mixture. Cook under grill for 2-3 minutes or until golden brown. Serve immediately
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
- Vegetarian
Nutrition
1843 kj
Energy
19g
Fat Total
8g
Saturated Fat
8g
Fibre
20g
Protein
22mg
Cholesterol
782.47mg
Sodium
8g
Carbs (sugar)
45g
Carbs (total)
All nutrition values are per serve
- Author: Alison Roberts
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
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