Courgette, aubergine and pepper roasted and tossed with quinoa and feta. Thirty minutes, mostly in the oven.
Quinoa is measured cooked; 150 g cooked is about 50 g dry.
- Ready in30 minutes
- Prep8 min
- Cook22 min
- Serves1
Ingredients
- 60 g feta cheese
- 120 g courgette / zucchini
- 120 g aubergine / eggplant
- 80 g peppers (bell)
- 160 g quinoa (cooked weight)
- 10 g olive oil
Method
- Heat the oven to 200 C (400 F). Cut the courgette, aubergine and pepper into chunks, toss with the olive oil and salt, and roast for 22 minutes until browned.
- Warm the quinoa.
- Toss the vegetables through the quinoa, crumble the feta over, and season with pepper.
What this plate gives you
The feta and the quinoa share the 19 g of protein, the lowest of the dinners after the stuffed peppers, and the vegetables and quinoa give 11 g of fibre, 40 percent of a 2,000-calorie day’s 28 g. At 511 calories it is a quarter of that day, the feta and oil being the 27 g of fat. It is a dinner for a day when lunch carried the protein, or a base for grilled chicken, which takes it to about 50 g. Roast the vegetables hot, 220 C, so they brown rather than stew.
Swaps
- Chickpeas roasted with the vegetables: about 10 g more protein.
- Halloumi for the feta: about 60 more calories.
- Za’atar or oregano on the vegetables: no change to the numbers.
Keeping it
This keeps three to four days in the fridge and is as good cold as a salad.
