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Good Living / Snack

Roast Vegetables with Kale and Goat Cheese

Roast Vegetables with Kale and Goat Cheese

Method

  • Preheat oven to 180* C (350* F) Fan.
  • Cut the carrots into 0.5 cm slices. You can use a mandolin to make sure the slices are evenly thin.
  • On a working surface, spread out a sheet of aluminum foil and cover with a sheet of parchment paper.
  • In the center, add the carrots. Drizzle with 1 tablespoon of olive oil and add 1 teaspoon of thyme, salt and pepper. Mix with your hands to coat in the olive oil evenly.
  • Seal the edges of the aluminum foil to create a pouch and transfer to a baking pan.
  • Slice the beetroots in the same way and repeat the same process with the aluminum foil and parchment paper. Place the beetroots in the center, drizzle with the remaining olive oil. Add 1 teaspoon of thyme, salt and pepper.
  • Mix to coat and seal the edges of the aluminum to form a pouch.
  • Set the pouch next to the other pouch with the carrots in the baking pan.
  • Bake for 30 minutes, until the vegetables soften.
  • When ready, remove from oven, set them aside to cool and then transfer to a bowl.
  • In the meantime, place a pot over medium heat. Add the water and bouillon cube and bring to a boil.
  • Add the quinoa.
  • Prepare the kale by removing the hard middle stem with a knife.
  • Quarter each leaf and add them to the pot with the quinoa.
  • Mix thoroughly and allow the mixture to simmer for 15-18 minutes, until almost all of the liquid is absorbed.
  • When ready, remove from heat and transfer to a strainer to remove any of the excess liquid.
  • Add to the bowl with the carrots and beetroots.
  • Add the lemon zest, mozzarella, salt and pepper. Mix thoroughly to combine.
  • Transfer mixture to a 20x30 cm baking pan and spread it evenly in the pan.
  • Break the goat cheese apart with your hands into 1 cm pieces and distribute them over the mixture.
  • Bake for 15-20 minutes, until the goat cheese is golden.
  • Sprinkle with finely chopped parsley and serve.
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Nutritional
Chart

Nutrition information per portion

423
Calories (kcal)
21 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

22.8
Total Fat (g)
33 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

11.7
Saturated Fat (g)
59 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

29.8
Total Carbs (g)
11 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

10.0
Sugars (g)
11 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

21.0
Protein (g)
42 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

7.2
Fibre (g)
29 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.3
Sodium (g)
22 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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