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Recipe Category / Stews

Greek roasted vegetable medley

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Method

  • Preheat oven to 180* C (350* F) Fan.
  • Place a nonstick pan over high heat and let it get very hot.
  • Prepare all of the vegetables. Chop the eggplant in to 2 cm cubes, the zucchini in to 3-5 mm rounds, the onion thinly sliced, the bell peppers in to 5 mm slices and the carrots in to 1 cm slices or rounds. Place them all in a large bowl.
  • Add the garlic, herbs, salt, pepper and toss.
  • Add the vegetables to the hot pan in 4-5 batches and sauté each batch for 2-3 minutes while stirring. If you add them all at once they will boil instead of sauté nicely.
  • When each batch is ready, transfer to a baking pan or ovenproof baking dish.
  • When you add all of the sautéed vegetables to the pan, add the lemon zest and lemon juice, tomatoes and honey. Toss.
  • Bake for 40-45 minutes, until the vegetables soften.
  • When the dish is almost ready, prepare the glaze by whisking the yogurt, parmesan, lemon zest, lemon juice, egg and pepper together in a bowl.
  • Pour over vegetables, turn oven on to broiler or grill and cook for another 5-10 minutes, until golden.

Tip

Keep in mind that you need to chop the vegetables that take longer to cook in to smaller pieces and the ones that cook more quickly in to larger pieces so they can all cook evenly.

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Nutritional
Chart

Nutrition information per portion

193
Calories (kcal)
10 %

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.

6.8
Total Fat (g)
10 %

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.

1.9
Saturated Fat (g)
10 %

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.

24.0
Total Carbs (g)
9 %

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.

16.0
Sugars (g)
18 %

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.

6.2
Protein (g)
12 %

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.

4.7
Fibre (g)
19 %

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.

0.33
Sodium (g)
6 %

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

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