2019-08-01 Eat Well

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Mediterranean Vegetables

Recipe / Jacqueline Alwill

Slow Sunday lunches are made for dishes like these. The

most flavourful combination of pumpkin, capsicum, zucchini

and eggplant with Mediterranean spices cooked in deliciously

antioxidant-rich tomatoes. Serve it up with a chunky piece of

sourdough and sink into a slow, beautifully nourishing meal.

Serves: 4

2 tbsp extra-virgin olive oil

1 red onion , peeled & chopped

4 cloves garlic, peeled &

roughly chopped

580g Jap pumpkin, skin

removed, roughly chopped

1 red capsicum, seeded &

roughly chopped

2 small zucchini, cut into 2cm

rounds

1 large eggplant, roughly

chopped

½ cup Kalamata olives

2 × 400g-tin chopped tomatoes

½ tsp dried oregano

Preheat oven to 160°C.

Heat large casserole dish on medium heat on stovetop, add

oil, onion and garlic, cover and cook for 5 mins.

Add pumpkin, capsicum, zucchini, eggplant, Kalamata

olives, tomatoes and oregano, cover and then place in oven to

slow-cook for 2 hours.

Serve with crunchy green side salad and sourdough bread.

Satay Tofu, Sweet Potato & Vegetables

Recipe / Jacqueline Alwill

My nine-year-old boy requests this slow-cooked tofu, sweet

potato and vegie dish regularly. It’s the perfect introduction of

more vegetarian-based dishes for youngsters because there are

so many great flavours in each bite, and parents can rest assured

that everyone is receiving a great balance of nutrition. Jump in the

kitchen as a family, chop and cook this one together.

Serves: 4

2 tbsp coconut oil

130g brown onion, peeled

& roughly chopped

½ bunch coriander, leaves

picked, stalks finely chopped

4 cloves garlic, peeled &

roughly chopped

2 carrots , sliced into rounds

3 stalks celery, roughly

chopped

350g button mushrooms

400g firm tofu, cut into 2cm

chunks

400g sweet potato, peeled and

cut in 4cm chunks

400mL organic coconut milk

200mL water

½ tsp ground turmeric

¼ cup peanuts

¼ cup raw cashews

2 tbsp tamari

Sea salt & black pepper

Cooked brown rice, buckwheat

or quinoa, to serve

Preheat oven to 160°C. Heat large casserole dish on medium

heat, add coconut oil, onion, coriander stalks, garlic, carrot and

celery and cook covered for 6 mins.

Add mushrooms, tofu, sweet potato, coconut milk, water,

turmeric, peanuts, cashews and tamari and season with sea

salt and black pepper.

Place in oven to cook for 2 hours. Serve with brown rice,

buckwheat or quinoa and fresh coriander leaves.

Mediterranean Vegetables

Satay Tofu, Sweet

Potato & Vegetables

Lemon Chicken

EatWell | 21

EWL026_020-029 CR Slow Cooker Meals-PR.indd 21EWL026_020-029 CR Slow Cooker Meals-PR.indd 21 5/08/2019 2:30:59 PM5/08/2019 2:30:59 PM

Mediterranean Vegetables

Recipe / Jacqueline Alwill

Slow Sunday lunches are made for dishes like these. The

most flavourful combination of pumpkin, capsicum, zucchini

and eggplant with Mediterranean spices cooked in deliciously

antioxidant-rich tomatoes. Serve it up with a chunky piece of

sourdough and sink intoa slow,beautifully nourishing meal.

Serves: 4

2 tbsp extra-virgin olive oil
1 red onion , peeled & chopped
4 cloves garlic, peeled &
roughly chopped
580g Jap pumpkin, skin
removed, roughly chopped
1 red capsicum, seeded &
roughly chopped

2 small zucchini, cut into 2cm

rounds

1 large eggplant, roughly

chopped

½ cup Kalamata olives

2 × 400g-tin chopped tomatoes

½ tsp dried oregano

Preheat oven to 160°C.
Heat large casserole dish on medium heat on stovetop, add
oil, onion and garlic, cover and cook for 5 mins.
Add pumpkin, capsicum, zucchini, eggplant, Kalamata
olives, tomatoes and oregano, cover and then place in oven to
slow-cook for 2 hours.
Serve with crunchy green side salad and sourdough bread.

Satay Tofu, Sweet Potato & Vegetables

Recipe / Jacqueline Alwill

My nine-year-old boy requests this slow-cooked tofu, sweet

potato and vegie dish regularly. It’s the perfect introduction of

more vegetarian-based dishes for youngsters because there are

so many great flavours in each bite, and parents can rest assured

that everyone is receiving a great balance of nutrition. Jump in the

kitchen as a family, chopandcook this one together.

Serves: 4

2 tbsp coconut oil
130g brown onion, peeled
& roughly chopped
½ bunch coriander, leaves
picked, stalks finely chopped
4 cloves garlic, peeled &
roughly chopped
2 carrots , sliced into rounds
3 stalks celery, roughly
chopped
350g button mushrooms
400g firm tofu, cut into 2cm
chunks

400g sweet potato, peeled and

cut in 4cm chunks

400mL organic coconut milk

200mL water

½ tsp ground turmeric

¼ cup peanuts

¼ cup raw cashews

2 tbsp tamari

Sea salt & black pepper

Cooked brown rice, buckwheat

or quinoa, to serve

Preheat oven to 160°C. Heat large casserole dish on medium
heat, add coconut oil, onion, coriander stalks, garlic, carrot and
celery and cook covered for 6 mins.
Add mushrooms, tofu, sweet potato, coconut milk, water,
turmeric, peanuts, cashews and tamari and season with sea
salt and black pepper.
Place in oven to cook for 2 hours. Serve with brown rice,
buckwheat or quinoa and fresh coriander leaves.

Mediterranean Vegetables

Satay Tofu, Sweet

Potato & Vegetables

Lemon Chicken

EatWell | 21