Sunday, 8 June 2014

Sunday's Kitchen: Mediterranean Vegetable Medley

There is a story behind today's recipe and if you haven't read it yet, you can catch up here: Healing Foods and How to Fight Colds with Natural Remedies.

Today's meal is selected from the book Healing Foods and it is a perfect option if you want to help:

  •  stregthen your immune system
  •  improve your circulation 
  •  remove toxins from the body

It is also a meal from the Mediterranean Diet and studies has shown that people who follow this diet show significant improvements in health and are offered a substantial protection against some diseases including heart disease and Alzheimer's. 

Mediterranean Vegetable Medley

30 min cooking; 15 min preparation; 4 Serves

It is a summer dish, full of vegetables with antioxidant that help protect the body at a cellular level. Try to cut the peppers, aubergine, and tomatoes the same size to improve the look and cooking time. The courgettes are best left in larger cubes, as they cook quickly and their nutrients can be lost if they are overcooked.  

  • 1 tbsp olive oil
  • 4 shallots (small onions), finely chopped
  • salt and freshly ground black pepper
  • a pinch of oregano or marjoram
  • 2 red peppers, deseeded and chopped
  • 2 yellow peppers, deseeded and chopped
  • 1 medium aubergine, chopped
  • 1 medium courgette, chopped
  • 4 tomatoes, skinned (optional), and chopped  
  • 2 garlic cloves, crushed 
  • 2 tbsp olive oil
  • 4 tbsp finely chopped parsley leaves, plus leaves to garnish
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 untill the shallots begin to turn clear/see-through. Add a dash of water to bring the temperature down and to add moisture to the pan.

2. After 2-3 minutes add the oregano or marjoram and the peppers. Cook until the peppers have softened.

3. 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.

4. Add the garlic and the 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.


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