Updated: Nov 2, 2019
2 x Medium carrots or 174g
2 x Medium sweet potato or 808g
1 x Large red capsicum/pepper or 154g
2 x Medium zucchini/courgette or 463g
1 x Large eggplant/aubergine or 365g
2-3 x Tablespoon or 22g olive oil
260 gram Baby spinach leaves
1 x Large Avocado or 260g
13 x Teaspoon or 52g Savoury Yeast
13 x Pinches or black/white pepper
13 x Pinches Salt
Tomato Leek Garlic and Coriander Relish (Refer to the recipe)
*Note* Firmer vegetables like carrots and sweet potatoes have longer cooking times compared to the softer capsicum/pepper, zucchini/courgette, and eggplant/ and the firmer vegetables will need to be baked on a separate baking tray.
There are three parts to this method:
1) Precooking the Vegetables -
Preheat oven to 180c/356f
Line two baking trays with greaseproof baking paper and set aside.
Cut the carrots and sweet potatoes (skin on) into bite-size pieces, place into a mixing bowl and add 1 tablespoon of oil and mix very well — season with pepper only at this stage.
Put the tray into the preheated oven and bake for approximately 20 - 30 minutes or until the vegetables are cook, but firm to touch.
Repeat the same as the previous step for the red capsicum/pepper, zucchini/courgette, and eggplant/aubergine. But these vegetables will only take around 10 – 15 minutes. Again, season with pepper only because the salt will extract excess water from the vegetables.
Once both trays of vegetables are cooked, set aside to cool or until needed.
2) Cooking vegetables to order or as needed -
Medium heat a non-stick frying pan.
1/2 Teaspoon Olive Oil
Add approximately 150 g of the pre-cooked vegetables and heat well.
Add a handful of baby spinach leaves and cook until they are sautéed.
Add a pinch of salt for each serve.
Take off the heat and set aside.
Add one teaspoon of savoury yeast for each serve. And mix in well.
3) Building the Plate -
Carefully put the pan-fried vegetables onto a plate and try to mound.
Place several small teaspoons of the tomato relish around the mound.
Repeat the same step with the avocado.
RDI - Recommended Dietary Requirements
Source: Nutritional information is calculated using FoodWorks 8 Copyright © 2015 Xyris Software (Australia) Pty Ltd.
Calculated energy requirements use Nutrition Reference Values (NRV) Equations which takes into account; Age, Sex, Weight, Height, Pregnancy, Lactating and Physical Activity Levels (PAL).
The data presented are approximated and may vary according to individual’s needs; the percentage range for energy is calculated between people who are bed rested and those involved in heavy physical activity.
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