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Rebecca Rose

Nutrition

Mediterranean Vegetable Tray Bake

Updated: Mar 27, 2023

A Mediterranean inspired dish full of colour and flavour - high in antioxidants, phytonutrients and fibre. Slow roasted aubergines, cherry tomatoes, sweet red peppers and red onions. Garnished with basil and pomegranate.


Vegan | Easy | Prep time 10 minutes | Total cooking time 60 minutes | serves around 2-3 people depending on portion size


Ingredients:

x2 aubergines

x2 sweet red peppers

x2 vines of cherry tomatoes

x4 cloves of garlic unpeeled

A handful of green olives

1 large red onion

Extra virgin olive oil

A few thyme sprigs

A mix of bulgar wheat and quinoa. You could use any grain.

Veggie stock

Salt and pepper to season


Garnish:

A handful of basil

Pomegranate seeds

One juice of lemon


Method:

  1. Preheat oven to 180 degrees.

  2. Cook the quinoa and bulgar wheat according to the instructions adding some veggie stock. ( I used a premixed bag courtesy of M&S)

  3. Slice the aubergines and sweet red pepper in length ways, chop the red onion into smaller chunks

  4. Add the sliced aubergine, red peppers, chopped red onion, green olives, cherry tomatoes, garlic and thyme sprigs to a roasting tray. Season with some salt and pepper and cover in the olive oil. Make sure everything is evenly covered.

  5. Transfer to the oven and roast for 60 minutes

  6. Once cooked remove the tray from the oven

  7. Serve onto plates or bowls along with the grain

  8. Squeeze on some lemon juice

  9. And finally garnish with some basil leaves and pomegranate seeds

Enjoy :)




The Mediterranean diet

This diet includes the following dietary factors- with a high intake of plant foods comprising mainly:

  • Fruits and vegetables

  • Whole grains

  • Beans

  • Nuts and seeds

  • Locally grown, fresh and seasonal unprocessed foods

  • Large quantities of fresh fruit consumed daily


  • Olive oil as a main cooking ingredient and source of fat.

(Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). Other foods naturally containing healthful fats, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.)

  • Low to moderate amounts of cheese and yoghurt

  • Low quantities of red meat and higher quantities of fish (oily fish)

  • Low to moderate amounts of red wine often accompany main meals.




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