This broccoli and potato bake is not just a delicious dish, but it’s also packed with nutrients that can help support a healthy diet. If you’re looking for a tasty way to incorporate more vegetables into your meals, this recipe is perfect. The combination of hearty potatoes, nutritious broccoli, and flavorful spices makes it an ideal meal for anyone looking to eat healthily.
Ingredients:
- 1 broccoli (250-300g), cut into florets
- 60g carrots, diced
- 180g mushrooms, sliced
- 1 red pepper, diced
- 1-2 potatoes, diced
- 1 teaspoon dried parsley (optional)
- 1 teaspoon Italian seasoning (oregano, thyme, basil mix)
- 1 teaspoon cayenne pepper (optional, for heat)
- 1 teaspoon fennel seeds (optional)
- 2 cloves of garlic, minced
- 1/3 teaspoon salt (plus extra for seasoning)
- 1 tablespoon vegetable oil (for cooking vegetables)
- 60g chickpeas (canned, drained and rinsed)
- Black pepper, to taste
- 1 teaspoon olive oil (for drizzling)
Instructions:
- Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Prepare Vegetables:
- Wash and prepare all vegetables as described. Ensure potatoes and carrots are diced into small, even pieces to cook thoroughly.
- Cook Vegetables:
- In a large skillet, heat the vegetable oil over medium heat. Add the garlic, diced potatoes, and carrots. Sauté for about 5-7 minutes until they begin to soften.
- Add the broccoli florets, sliced mushrooms, and diced red pepper to the skillet. Continue to cook, stirring occasionally, for another 5-7 minutes.
- Stir in the chickpeas, dried parsley, Italian seasoning, cayenne pepper, and fennel seeds if using. Cook for an additional 2 minutes to allow flavors to meld.
- Season:
- Season the vegetable mixture with salt and black pepper to taste. Ensure everything is evenly seasoned.
- Bake:
- Transfer the vegetable mixture to a baking dish. Drizzle with olive oil and sprinkle a little more Italian seasoning on top if desired.
- Place in the oven and bake for 20-25 minutes or until the potatoes are tender and the top is slightly crispy.
- Serve:
- Remove from the oven and let it cool slightly before serving. This dish is excellent on its own or as a side to a protein like grilled chicken or fish.
Tips:
- Customization: Feel free to add other vegetables like zucchini or sweet potatoes for different textures and flavors.
- Spices: Adjust the amount of cayenne pepper according to your heat preference. The spices can be modified to suit your taste.
Conclusion:
This Broccoli and Potato Bake is a hearty, nutritious dish that’s perfect for those looking to maintain a healthy diet. It’s rich in vitamins and fiber from the vegetables and provides a satisfying meal that helps you feel full and energized. Enjoy this delicious bake as part of your meal plan to help achieve your health goals.