Sunflower Seed Vegetable Bake

sunflower seed vegetable bake

Sunflower Seed Vegetable Bake

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A healthy, delicious vegetarian main dish that is easy to make and great for any occasion.
Servings: 4
Calories: 262
Prep Time 20 mins
Cook Time 55 mins

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
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