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Prep Time: 15 Minutes Cook Time: 25 Minutes |
Ready In: 40 Minutes Servings: 6 |
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Just like it sounds, a cooked veggie mix with a crumble topping. Low Glycemic index and good tasting. This is also a great vegetarian main dish or a side dish for meat or fish. Ingredients:
1 tablespoon olive oil |
1 cup sliced leek |
1 onion, chopped |
1 zucchini, cut into 1 inch pieces |
1 large carrot, cut into 1 inch pieces |
1 sweet potato, cut into 1 inch pieces |
4 ounces mushrooms, quartered |
1 celery, sliced into 1/2 inch pieces |
1/2 red pepper, seeded and cut into 1 inch pieces |
1 tablespoon chopped fresh thyme |
1/4 cup whole wheat flour |
1 cup drained canned plum tomatoes, roughly chopped |
1 cup vegetable stock |
1/2 cup milk |
1/4 cup chopped fresh parsley |
1/2 teaspoon salt and pepper |
1/4 cup non-hydrogenated margarine |
1/4 cup whole wheat flour |
1/4 cup wheat bran |
3/4 cup shredded light cheddar cheese |
1/2 cup chopped mixed nuts |
2 tablespoons sesame seeds |
Directions:
1. Preheat over to 375°F.
2. Heat oil over medium high heat in a large saucepan. Cook leeks and onions for 5 minutes or until soft.
3. Add zucchini, carrot, sweet potato, mushrooms, celery, red pepper and thyme.
4. Cook stirring often for about 10 minutes.
5. Sir in flour; cook for 1 minute.
6. Stir in tomatoes, stock, milk, parsley, and salt and pepper; bring to a boil then reduce the heat, cover and simmer for about 15 minutes or until vegetables are tender.
7. Topping: In a bowl, combine margarine, flour and wheat bran.
8. Using your fingers, rub ingredients together until mixture is crumbly. Stir in cheese, nuts and sesame seeds.
9. Spoon vegetable mixture into 8 cup shallow baking dish.
10. Sprinkle crumble mixture over top, distributing evenly.
11. Bake for 30 minutes or until topping is crisp and golden and vegetable mixture is bubbling.
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