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Vegetable crunch

Vegetable crunch

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Get your five-a-day with this vitamin and mineral-packed veggie dish. And the nuts and cheese provide calcium and magnesium too.

Serves: 4
Prep time: 10 mins
Cooking time: 40 mins

Ingredients

Try this recipe with other vegetables, such as courgettes and peppers, and a different type of nut, like hazelnuts.

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Spray oil a few bursts
1 onion, peeled and sliced
2bsp tomato purée
225g (8oz) broccoli, broken into small florets
225g (8oz) carrots, peeled and thinly sliced
175g (6oz) mushrooms, wiped and sliced
400g can chopped tomatoes
1tbsp chopped parsley
½tsp mixed dried herbs
50g (2oz) blanched almonds
50g (2oz) butter
75g (3oz) wholemeal flour
25g (1oz) rolled oats
75g (3oz) cheddar cheese, grated

Method

Preheat the oven to 200°C (400°F / gas mark 6). Spray a saucepan with oil, add the onion and cook until it has softened.
Add the tomato purée, the remaining vegetables and herbs and cook gently for 10 mins, until the vegetables are tender. Add the nuts, season to taste and spoon the mixture into a shallow ovenproof dish.
Rub the butter into the flour until the mixture resembles fine breadcrumbs. Stir in the rolled oats and cheese.
Spoon the crumble mixture over the vegetables and then bake for 30 mins until browned. Serve with green leaf and herb salad.

Cook's tip: Try this recipe with other vegetables, such as courgettes and peppers, and a different type of nut, like hazelnuts. Per portion: 389 calories; 26g fat (of which 11.4g saturated) www.dairydiary.co.uk

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Nutritional information per portion

Calories 389(kcal)
Fat 26.0g
Saturates 11.4g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.