Roasted pumpkin and spinach pie
White bean & capsicum salad
Home-made lamb and vegetable soup
A perfect family recipe that tastes great, is easy to make and is packed with nutritional goodness.
- 3 medium eggplants, cut into 5mm slices
- Olive oil spray
- 2 tbs olive oil, extra
- 1 red onion, diced
- 2 cloves garlic, crushed
- 2 stalks celery, sliced
- 1 carrot, diced
- 400g canned diced tomatoes
- 400g canned lentils, drained and rinsed
- ¼ cup tomato paste
- 1 tsp dried thyme
- 1 tsp dried tarragon
- 2 tbs wholemeal breadcrumbs
- 2 tbs margarine
- 4 tbs plain flour
- 2 cups low fat soy or dairy milk
- 1/3 cup parmesan cheese
- 2 egg yolks
- Lightly spray eggplant slices with oil, cook in a large frypan until lightly browned.
- Meanwhile, heat extra oil in a saucepan, add onion, garlic, celery and carrot. Cook, stirring, for 5 minutes. Add tomatoes, lentils, tomato paste and dried herbs. Cook for a further 10 minutes.
- For white sauce, melt margarine in a saucepan over medium heat. Add flour and stir to combine, cook stirring for 3 minutes. Gradually add milk, stirring continuously until sauce is thick and smooth. Add cheese and stir until melted through. Remove from heat and add egg yolks.
- Line a greased 23cm x 15cm baking dish with 1/3 of the eggplant, top with half the sauce, then half the remaining eggplant, followed by sauce, then remaining eggplant. Top with white sauce and sprinkle with breadcrumbs. Bake in a moderate oven, 180°C, for 40 minutes or until lightly golden.
Per serve: 1080 kilojoules (255 calories). Protein 10g. Total fat 13g. Saturated fat 3g. Carbohydrate 20g. Total sugars 8g. Sodium 320mg. Potassium 600mg. Calcium 170mg. Iron 2.2mg. Fibre 6g.
Recipe prepared by the Sanitarium Nutrition Service. The Sanitarium Nutrition Service is a free community initiative. It is a team of qualified nutritionists and dietitians who work together to help people enjoy the benefits of healthy foods and a healthy lifestyle. For more information from Sanitarium please click here.