Roasted Vegetable Crumble
Sweetly flavoured, roasted vegetables topped with a savoury crumble that includes Parmesan, nuts, pumpkin seeds and sunflower seeds for added texture and protein value, make an irresistible vegetarian meal.
6 small red onions, quartered
400 grams (14 oz) orange sweet potatoes, cut into 3 cm chunks
2 tablespoons olive oil
1 garlic clove, crushed
2 teaspoons fresh thyme
2 large zucchini, cut into 3 cm slices
100 grams (3 1⁄2 oz) baby button mushrooms
350 grams (12 2⁄3 oz) Roma tomatoes, quartered lengthwise
Crumble topping:
1⁄2 cup whole wheat flour
1 tablespoon butter, cooled and diced
1 tablespoon cold water
2⁄3 cup fresh whole wheat breadcrumbs
1⁄2 cup grated Parmesan cheese
1⁄4 cup mixed chopped nuts
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
1. Preheat the oven to 375°F (190°C). Put an ovenproof dish, preferably metal and measuring about 30 x 20 x 4 cm, in the oven and allow it to heat for 10 minutes. Combine the onions and sweet potatoes in a bowl, drizzle with 1 tablespoon of the oil and gently toss to coat. Tip into the heated dish and roast for 30 minutes, turning the vegetables after 15 minutes.
2. Blend the remaining oil with the garlic and 1 teaspoon of the thyme in the bowl. Add the zucchini, mushrooms and tomatoes, and gently toss to coat. Tip into the dish and roast for a further 20 minutes.
3. Meanwhile, put the flour in a bowl and rub in the butter using your finger-tips. Add the water and mix together with a fork to make large crumbs. Stir in the breadcrumbs, cheese, nuts, seeds, pumpkin seeds and remaining thyme.
4. Sprinkle the crumble mixture over the vegetables. Bake for 15–20 minutes until the topping is golden brown and all the vegetables are tender. Remove from the oven and leave to stand for 3–4 minutes before serving.
Variation: Other root vegetables, such as parsnips, carrots and beets, cut into 3 cm chunks, are also good cooked in this dish.
Serves 4
Preparation time: 20 minutes
Cooking time: about 1 1⁄4 hours
Per serving: 488 calories, 28.5 g fat (7.5 g saturated), 17 g protein, 37 g carbohydrate, 10 g fibre
