With a glorious change of season comes some glorious veggies recipes – filling and nutritious pumpkin, butternut, gem squash and baby marrow. Fill your plate with these healthy, hearty veggies.
BAKED PARMESAN PAUMPKIN FRIES
Prep time 40 minutes
Cook time 25 minutes
Serves 4
INGREDIENTS
1 small pumpkin
4 cups water
1 tbsp cornflour
1 tbsp olive oil
1 tsp paprika
3 tbsp Parmesan, grated
To serve
cup fresh parsley, chopped
1 tsp sea salt
2 tbsp pumpkin seeds, toasted
METHOD
1. Preheat oven to 220°C and line two baking trays with baking paper.
2. Slice the pumpkin in half and scoop out the seeds and pulp. Using a vegetable peeler, peel the pumpkin, then cut the flesh into 1.5 cm fries.
3. Soak the pumpkin fries in cold water for 30 minutes, then drain and pat dry with paper towel.
4. Place the cornflour and pumpkin fries in a large bowl.
Mix to cover the fries well.
5. Drizzle with olive oil, and then add the paprika. Toss to coat.
6. Bake the fries in a single layer for 20 minutes, or until crisp and golden brown.
7. Remove the fries from the oven and turn the heat to grill. Sprinkle the fries with Parmesan and return to the oven, grilling them for a further 5 minutes.
8. To serve, top with fresh parsley, sea salt and toasted pumpkin seeds.
TOMATO, GARLIC & BASIL ZOOLES
Prep time 10 minutes
Cook time 10 minutes
Serves 4
INGREDIENTS
10 baby marrows (or
1 × 350 g packet zoodles)
3 tbsp olive oil
4 cloves garlic, thinly sliced
tsp chilli flakes
2 medium tomatoes, chopped
1 cup basil leaves, torn into pieces
cup Parmesan, grated
To Serve
cup Parmesan, shaved
cup almonds,toasted
and chopped
METHOD
1. Cut the ends off the baby marrows and make noodles using a spiraliser. If you don’t have a spiraliser, you can use a normal vegetable peeler to make wide ribbon noodles.
2. Add olive oil, garlic and chilli flakes to a large saucepan. Fry over medium heat for 2 minutes, then add the baby marrow noodles.
3. Cook the noodles for 5–7 minutes, stirring occasionally. They should be wilted, but still have a crunch.
4. Stir in the tomatoes, basil and Parmesan. Cook for 1 minute.
5. Season with salt and pepper to taste.
6. To serve, top with Parmesan shavings and toasted almonds.
BUTTERNUT, APPLE & ONION PHYLLO TART
Prep time 15 minutes
Cook time 1 hour
Serves 4
INGREDIENTS
1 × 250 g packet phyllo pastry, defrosted
3 tbsp olive oil
2 tbsp whole-grain mustard
small butternut, seeds removed
1 large Granny Smith apple
1 onion, peeled
2 tsp fresh rosemary, chopped
2 tsp fresh thyme, chopped
cup feta, crumbled
To serve
4 sprigs fresh rosemary
4 sprigs fresh thyme
METHOD
1. Preheat oven to 200°C and line a baking tray with baking paper.
2. Brush each phyllo pastry sheet with olive oil and layer them on top of each other in the middle of the baking tray. Brush
the top layer of pastry with the mustard.
3. Cut the butternut, apple and onion into cm thick slices. Place them in a large bowl, toss with rosemary and thyme, and season with salt and pepper.
4. Leaving a 5 cm border around the edge, arrange the butternut, apple and onion slices on the phyllo pastry in an overlapping circle. Fold the excess pastry over the edge of the filling, making a free-form tart shape in the middle of the tray.
5. Bake for 55 minutes or until the crust is brown and the vegetables are tender.
6. Crumble feta over the filling and return to the oven for a further 5 minutes.
7. Transfer to a wire rack and allow to cool slightly before topping with fresh rosemary and thyme.
8. Cut into wedges and serve.
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