Mediterranean Vegetable Medley

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14 Ingredients

Number of servings

1tablespoons olive oil
4 shallots, finely chopped
1 pinch salt
1 pinch freshly ground black pepper
1 pinch oregano
2 red capsicums, deseeded and chopped
2 yellow capsicums, deseeded and chopped
1 eggplant, chopped
1 zucchini
4 tomatoes, skinned and chopped
2 cloves garlic, crushed
2tablespoons olive oil
4tablespoons parsley leaves, finely chopped, plus extra to garnish
1 cup basmati rice

Nutrition per serving

11% of daily energy intake*

Protein

Fat

Carbs

Sugars

Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.

Description

This summer dish is full of vegetables. Cut the zucchini in larger cubes, to retain their nutrients as they cook.

Method

Step 1 of 3

Heat the olive oil in a large, heavy-based saucepan over a medium to low heat. Add the shallots and a pinch of salt, and stir until the shallots begin to turn translucent. Add a dash of water to bring the temperature down and to add moisture to the pan. After 2-3 minutes add the oregano and the capsicums. Cook until the capsicums have softened.

Step 2 of 3

Add the eggplant and the zucchini, and when the liquid in the pan has reduced, add the tomatoes. Let the mixture simmer for 15 minutes over a low heat, taking care not to let the vegetables stick to the base of the pan and burn.

Step 3 of 3

Add the garlic and a little more olive oil for added flavor and cook for a further 5 minutes. Mix in the chopped parsley and add salt and black pepper to taste. Serve on a bed of brown basmati rice with some parsley scattered on top.