Mid Week Vegetable Muddle
This is an easy mid-week dinner, You can vary the vegetables to suit your taste. If you are serving to children I would remove the chilli and blend the sauce. I often make this when I have left over quinoa in the fridge as it can be re-heated to create a super balanced healthy meal. If you use kale make sure you remove the tough stems. You could serve this on courgetti spaghetti if you fancy a double vegetable/courgette hit!
This doesn’t freeze well but can be made in advance and gently warmed through when you come to eating.
What you need
2 tbsp coconut oil, melted
1 red onion, finely sliced,
1 clove garlic, crushed
1 red chilli, finely sliced
1 red pepper, finely sliced
1 yellow pepper, finely sliced
1 courgette, finely sliced
200g kale or spinach
Handful basil leaves, torn
Salt and pepper
What you do
Heat the oil in a large frying pan and add the onion, garlic and chilli.
Fry gently for approximately eight minutes until softened, watching they don’t catch on the bottom of the pan.
Add the peppers and courgette, season well and continue to fry for a further ten minutes.
It’s important to fry it over a low heat so the vegetables soften slowly.
Add the kale, passata and basil and simmer over a gentle heat for a further ten minutes or so.
Check the seasoning and at this point you can either serve it with your quinoa or courgetti spaghetti, or leave it to cool and place in the fridge covered for up to four days.