Sunflower Seed Vegetable Bake
A healthy, delicious vegetarian main dish that is easy to make and great for any occasion.
Ingredients
- 1 lb potatoes peeled and quartered
- 8 oz carrots sliced
- salt and pepper
- 1 onion chopped
- 2 oz sunflower seeds
- oil for frying
- 1/4 teaspoon marjoram
- 2 leeks sliced into rings
- 2 cloves garlic crushed
- 2 courgettes sliced
- 4 oz mushrooms sliced
- 1 tablespoon grated Parmesan cheese
- 1 tablespoon chopped parsley to garnish
Instructions
- Cook the potatoes and carrots together in boiling salted water. Drain and mash.
- Fry the onion and sunflower seeds in the oil until the onion is soft. Stir into the potato mixture, add the marjoram and season to taste.
- Fry the leeks and garlic in the oil for about 5 minutes. Season to taste. Add the courgettes and mushrooms and cook for 2 - 3 minutes.
- Put half the leek mixture in an ovenproof dish. Spread half the potato mixture on top. Add the rest of the leek mixture, then top with the remaining potato.
- Sprinkle the Parmesan over and bake in a moderately hot oven for 20-25 minutes or until golden. Garnish with parsley and serve immediately.
Notes
Oven temperature 200°C, 400°F, gas 6.
Calories: 262 kcal
Carbohydrates: 42 g
Protein: 9 g
Fat: 8g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 86 mg
Potassium: 1230 mg
Fiber: 8 g
Sugar: 10 g
Vitamin A: 10516 IU
Vitamin C: 53 mg
Calcium: 111 mg
Iron: 3 mg