Kaz's Vegetable Casserole
Yield
2 servingsPrep
20 minCook
15 minReady
35 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | each |
mushrooms
|
|
| 2 | each |
onions
|
|
| 5 | each |
mange trout
|
* |
| 220 | grams |
chickpeas (garbanzo beans)
|
|
| 400 | grams |
tomatoes
with chili spices |
|
| ½ | teaspoon |
cinnamon
|
|
| 1 | tablespoon |
yogurt
natural |
|
| 1 | tablespoon |
white wine vinegar
|
|
| 2 | teaspoons |
mustard seeds
brown |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | each |
mushrooms
|
|
| 2 | each |
onions
|
|
| 5 | each |
mange trout
|
* |
| 2.2E+2 | grams |
chickpeas (garbanzo beans)
|
|
| 4E+2 | grams |
tomatoes
with chili spices |
|
| 2.5 | ml |
cinnamon
|
|
| 15 | ml |
yogurt
natural |
|
| 15 | ml |
white wine vinegar
|
|
| 1E+1 | ml |
mustard seeds
brown |
|
Directions
White grape juice is just as good as white wine if you want to avoid the alcohol.
Preparation: chop the onions into 2 centimeter pieces and finely dice the mushrooms.
Add all the vegetables to a casserole dish, then add the spices, chickpeas, yoghurt and white wine.
If possible leave to marinate for a couple of hours to let the vegetables absorb the taste.
Microwave on high (650w oven) for 15 minutes, or longer if you want the vegetables to be soft rather than crunchy - say 20 minutes.
Serve with Biryani rice - I use brown rice with lentils, almonds, sultanas and a mixture of vegetables such as carrots and broccoli.
