Veggie and tomato bake

This veggie bake is quite versatile. Turn it into a warm side dish with feta or use it as the base for a vegetarian or meaty meal.

Ready in

1 hour 30 mins

Serving size

Serves 6

Ingredients

  • 1 x 410 g tin tomato and onion mix
  • 4 tsp (20 ml) olive or canola oil
  • 1 tbsp (15 ml) dried origanum or 2 tbsp (30 ml) chopped fresh origanum
  • lemon juice and black pepper to taste
  • 4 baby marrows, cut into thick slices
  • 1 brinjal, cut into cubes
  • 250 g mushrooms, quartered
  • 2 ripe tomatoes, cut into wedges
  • 3 carrots, peeled and cut into thick slices
  • 1 slice feta cheese, crumbled

Method

  1. Preheat oven to 180 ˚C. Mix tomato and onion mix with oil and herbs and season with lemon juice and black pepper.
  2. Place veggies and half the feta in an oven dish and pour tomato mixture over. Mix to coat the veggies. Cover with foil and bake for 20 minutes.
  3. Remove the foil and sprinkle with remaining feta. Bake for another 30-45 minutes or until veggies are cooked.
  4. Serve hot or at room temperature, with any meat of your choice or at a braai. Another portion of starch could also be served or fill your plate with a green salad.
Tip-icon

Tips

  1. Stir veggies into 200 g cooked pasta for a quick meal for 4-6 people.
  2. Add 2 tins of tuna to the mixture for a light meal.
  3. Add a tin of lentils, beans or chickpeas to the tomato mix and stir in as above. Enjoy as a light vegetarian meal.
  4. These veggies are also great with eggs. Make 6-8 holes in the cooked veggies in the oven dish. Crack an egg into each hole and return to the oven, covered with foil. Bake for 5-7 minutes or until cooked to your preference. Or pour veggies into a large pan and add eggs in the same way.

Nutritional information per portion

Energy

591 kJ

Protein

6,2 g

Fat

6,2 g

Carbohydrates

10,1 g

Salt

0,3 g

Veggie and tomato bake

This dish is so versatile you can enjoy it as is for a side dish, or add chicken, tuna or beans and make it a filling meal.

Veggie and tomato bake

This recipe is from Cooking from the heart, 3rd edition: Diabetes

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