Mediterranean Vegetables and Tuna
Organisation: Foodwatch
Preparation: 20 minutes
Cooking time: 40 minutes
Serves: 4 Servings
Type of recipe: healthy, main meal
Recipe
Ingredients
- 1 long piece kumera (orange sweet potato), about 300g
- 3 baby potatoes in skin
- 1 knob garlic, about 4-5 cloves kept together
- Olive oil for brushing
- 2 finger (baby) eggplants, halved lengthwise
- 2 zucchini, 300g, halved
- 4-5 small Roma (egg) tomatoes, halved
- 1 capsicum, seeds removed and diced (100g)
- 425g can tuna chunks in spring water, drained and chunked
PESTO DRESSING:
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice (about half a lemon)
- 2 teaspoons pesto
- Freshly-ground black pepper
TO SERVE:
-
1 tablespoon toasted pine nuts
Method
- Peel and cut kumera into 4 or 5 chunks and cut potatoes in half. Line a roasting pan 30 x 40cm with baking paper and arrange kumera and potatoes. Add garlic, spray or brush with oil and roast in oven for 20-25 minutes or until just turning brown. When done, remove from heat and leave to cool.
- On a second oven tray, oven-roast eggplant, zucchini, tomatoes and capsicum for 15 minutes until golden brown. Take care not to burn. Leave to cool.
- Arrange all prepared vegetables on a bowl or a large serving plate.
- Just before serving, pour over combined dressing. Arrange chunks of drained tuna over the top. Sprinkle pine nuts over.
- To make pesto dressing: Place all ingredients in a small jar and shake well to combine.
Note
Check how oily your pesto is – if very oily, reduce the quantity of olive oil you add to the dressing.
Nutrition information
Per serve (4)
|
Energy |
1550kJ |
|
Protein |
30g |
|
Total fat |
15g |
|
Saturated Fat |
3g |
|
Total carbohydrate |
28g |
|
Sodium |
130mg |
|
Fibre |
9g |
Carbohydrate exchanges: 2
