MEDITERRANEAN TRAY BAKE
MED-STYLE TRAY BAKE
In case you can’t go live in a mediterranean country, this dish will bring it to you (sort of!). It’s loaded with omega-3s, plenty of fibre and lots of plant-variety to feed your gut microbiome.
Total Time: 30 min
Makes 4 portions
INGREDIENTS
1 jar of queen butter beans (with stock)
1 large courgette, roughly chopped into rounds
1 aubergine, roughly chopped rounds
1 red pepper, roughly chopped
1 red onion, sliced into eights
1-2 tbsp olive oil
2 large garlic cloves, roughly chopped or left whole
1 tin (400g) chopped tomatoes
1-2 tbsp mixed herbs
½-1 tsp chilli flakes
1-2 tbsp balsamic vinegar
1/2 lemon’s juice
large handful of fresh basil leaves
salt and pepper
Serve with:Your protein of choice: I went with wild-caught salmon
Crusty wholegrain bread or choice of grains
Handful of greens (rocket/spinach)
Lemon wedges
METHOD
Pre-heat the oven to 180C.
Tip all the chopped veg onto a tray. Toss with 1-2 tablespoons of olive oil, mixed herbs, garlic (chopped or whole), salt and pepper. Roast for 40-50 minutes until the veg is soft and starting to caramelise. Turning halfway through.
Remove the tray from the oven, add the beans (with stock), chopped tomatoes, chilli flakes, vinegar, lemon juice and a generous pinch of salt and pepper. Mix to combine, then bake for 6-7 minutes until the tomatoes have reduced slightly and everything is bubbling and sticky around the edges. Garnish with fresh basil leaves.
To make the ultimate mediterranean bowl, serve with salmon, whole-grains, greens and a drizzle of extra virgin olive oil.
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Per Portion (if served with salmon, grains and greens)
Calories: ~700 kcal
Protein: ~42g
Carbohydrates: ~63 g
Fibre: ~16g
Fat: ~30g
Iron: ~5.5mg
Calcium: ~160 mg
Potassium: 1300 mg
Magnesium: ~ 130 mg
Zinc: ~4 mg
Vitamin C: ~30 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
