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Mediterranean Vegetable Medley

This summer dish is full of vegetables with antioxidant and anti-inflammatory phytonutrients. Cut the courgettes into larger cubes to retain their nutrients as they cook.




Recipe Ingredients:

1 tbsp olive oil
4 shallots, finely chopped
Salt and freshly ground black pepper
1 pinch of oregano or marjoram
2 red peppers, deseeded and chopped
2 yellow peppers, deseeded and chopped
1 aubergine, chopped
1 courgette, chopped
4 tomatoes, skinned and chopped
2 garlic cloves, crushed
2 tbsp olive oil
4 tbsp finely chopped parsley leaves, plus extra to garnish
Brown basmati rice, to serve

Recipe Methods:

1  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 peppers. Cook until the peppers have softened.
2  Add the aubergine and the courgette, 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.
3  Add the garlic and a little more olive oil for added flavour 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.


Fat :  47.1 gFibre : 35 g
Iron : 9.22 mgSugar : 52.29 g
Calcium : 287.48 mgSodium : 870.48 mg
Potassium : 4388.87 mgCalories: 1503.98 kcal
Protein : 32.39 gVitamin A : 13810.17 IU
Vitamin C : 883.31 gCarbohydrates : 213.48 g
Saturated Fat : 6.77 gCholesterol : 0 mg
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