tasty and colourful vegetables are combined to create the ideal meal without meat
The ingredient of Spring Vegetables With Roasted Capsicum
- 3 red capsicum
- 2 tablespoons slivered almonds
- 70g 1 cup fresh breadcrumbs from soy linseed bread
- 2 garlic cloves crushed
- 1 tablespoon fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 1 medium carrot halved length ways diagonally sliced
- 450g broccoli cut into florets
- 1 bunch fresh asparagus cut into thirds diagonally
- 1 bunch english spinach washed trimmed
The Instruction of spring vegetables with roasted capsicum
- preheat oven to 250u00b0c
- place the capsicum on the rack in the centre of the preheated oven and place a baking tray on the rack underneath to catch any juices
- roast for 20 minutes or until the skin blisters
- meanwhile heat a dry wok or frying pan over medium heat
- add the almonds and breadcrumbs and stir for 2 3 minutes or until the almonds are golden and the breadcrumbs are crisp
- transfer to a bowl and set aside
- remove capsicum from oven and place in a sealed plastic bag for 10 minutes this helps lift the skin
- remove the skin and seeds catching juices in a bowl
- place capsicum flesh and juices 1 garlic clove and lemon juice in the bowl of a food processor and process until smooth
- transfer to a saucepan keep warm heat the olive oil in the wok or frying pan over medium heat
- add the remaining garlic and carrot and stir fry for 2 minutes add the broccoli and asparagus and stir fry for 2 3 minutes or until the broccoli is tender crisp
- stir in spinach and stir fry for 1 minute or until spinach begins to wilt
- to serve place 1 4 of the capsicum puree onto each plate and top with the vegetable mixture
- sprinkle with the almonds and breadcrumbs and serve immediately
Nutritions of Spring Vegetables With Roasted Capsicum
calories: 229 44 caloriescalories: 13 grams fat
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calories: 14 grams carbohydrates
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calories: 11 grams protein
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calories: nutritioninformation
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