Vegetarian Entrees

 

 

Mexican Vegetable Bake 

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Description:
Turn a tray of roasted vegetables into a spicy meal by adding kidney beans, a tomato sauce and a cheesy topping. This should prove a popular dish for teenaged vegetarians and is great served with warmed soft tortillas. It also uses garlic, pepper, fennel bulb, zucchini, and artichoke hearts.



Ingredients:
1 red onion
2 large garlic cloves, chopped
1 large red or yellow pepper, deseeded and cut into chunks
1 small fennel bulb or 2 celery stalks, thinly sliced
1 large zucchini, thickly sliced
2 tablespoons olive oil
398 ml can artichoke hearts, drained
1 teaspoon dried oregano
1 teaspoon paprika or mild chili powder
1/2 teaspoon ground cumin
398 ml can chopped tomatoes
398 ml can red kidney or pinto beans, drained and rinsed
3/4 cup ricotta cheese, drained
1/2 cup 1% milk
3/4 cup grated aged cheddar cheese
2 tablespoons dried whole wheat breadcrumbs



Directions:
1. Preheat the oven to 400°F (200°C). Halve the onion lengthwise, then cut into thin wedges. Place in a large plastic bag with the garlic, pepper chunks, fennel or celery, zucchini slices and oil. Toss together well, then tip out into a shallow ovenproof dish. Alternatively, you can mix everything together in a large bowl before tipping into the ovenproof dish.

2. Add the artichoke hearts to the vegetables, being careful not to break them up too much, then season with freshly ground black pepper. Sprinkle the oregano, paprika or chili, and cumin over the vegetables, then transfer to the oven and roast for 15 minutes.

3. Stir in the tomatoes with their juice, and the drained beans. Return the vegetables to the oven to bake for a further 10 minutes.

4. Meanwhile, stir the ricotta with the milk, to thin it to a thick cream. Drizzle the cheesy sauce over the vegetables. Mix the grated cheese and breadcrumbs together and scatter on top. Return to the oven to bake for a further 15 minutes until golden and bubbling.

Variations: For meat-eaters, add some stir-fried ground chicken instead of the beans. Try grated Spanish manchego or manchego-style cheese instead of the cheddar.

Serve with a salad


Servings: 4-6


Nutrient Information:
Nutritional information Per serving: 408 calories, 23 g fat (9 g saturated), 21 g protein, 25 g carbohydrate, 10.5 g fibre


Notes: Preparation time: 15 minutes Cooking time: 40 minutes


Special Diet: Vegetarian, High Fibre


Category: Vegetarian Entrees


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Definition of Light on a Food Label
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