Vegetables provencal

Over half of your 5 a day


A tasty dinner recipe containing lots of vegetables, helping you to achieve your 5 a day. This is a simple recipe that can be served as part of a dinner-time meal for your family. 


Ingredients - Serves 6 Adults

  • 1 medium onion
  • 2 leeks
  • 2 garlic cloves
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 350g/12 oz. of courgettes
  • 1 x 400g / 14 oz. tin of chickpeas
  • 1 x 400g / 14 oz. tin of chopped tomatoes
  • 2 tablespoons of tomato puree
  • 2 tablespoons of tomato ketchup
  • 115g / 4 oz. of pitted olives
  • 1 teaspoon of mixed herbs
  • Black pepper to season

Method

  1. Chop all vegetables
  2. Add the onions, leeks, garlic, peppers and courgettes to a large heated saucepan
  3. Add the tomatoes, puree and ketchup and mix well
  4. Rinse and drain the chick peas and add to the pan
  5. Cover, bring to the boil and then simmer gently for 20 to 30 minutes, stirring occasionally until cooked
  6. Remove the lid and increase heat for 10 minutes
  7. Stir in the olives and herbs, then season with black pepper

Serving Suggestions

Try adding jalapeƱos for an extra kick!

info

Use fresh olives to decrease salt content

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Vegetables provencal

Serves

6 Adults

6 Adults

Preparation Time

10 Minutes

10 Minutes

Cooking Time

45 Minutes

45 Minutes

Cost

Medium

Medium

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Saucepan, Sieve

Chopping BoardChopping KnifeSaucepanSieve
1/6 of the recipe contains
Energy
527kj
125kcal
6%
Fat
3.4g
5%
Saturates
0.5g
2%
Sugars
8.9g
10%
Salt
1.5g
25%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (287g)
Energy184Kj 527Kj
44Kcal 125Kcal
Fat1.2g 3.4g
(of which saturates)0.2g 0.5g
Carbohydrate5.4g 15.4g
(of which sugars)3.1g 8.9g
Protein2.2g 6.3g
Salt0.5g 1.5g
Fibre1.4g 4g

Recipe rating

Current rating: 0 (0 ratings)