Mixed Roast Vegetables With Tomato Relish And Avocado - Vegan

Updated: Nov 2, 2019



Nutritional Information



Ingredients


  • 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)

Method


*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.

  • Now serve.

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.

Nutritional Information Download Here

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