One easy way to incorporate more vegetables & fibre into your diet? Make TASTY recipes that are packed with more than one serving of veg. According to Australian Dietary Guidelines, we should be consuming FIVE - SIX servings of vegetables per day (5 if you're an adult female, 6 if you're an adult male).
What does one serving of vegetables look like?
1/2 cup - cooked green or orange veg (e.g. broccoli, spinach, carrots, pumpkin or zucchini)
1/2 cup - cooked, dried or canned beans, chickpeas, peas or lentils
1 cup - green leafy or raw vegetables
1/2 medium potato or starchy vegetables (sweet potato, taro or cassava)
1 medium tomato
I calculated that this recipe contains approximately 6 serves of vegetables! So, if you split this between you and one other person, you would have consumed almost half your intake in one meal.
Did I mention it is tasty? See below for ingredients and method! I also have a recipe video that you can watch below the method. In the video I use my new favourite device which is the Braun Multiquick all-in-one kitchen tool. I teamed up with @nationalproductreview to review some of this product’s features and I am definitely in love. I personally like that it:
- Isn’t bulky
- It has 21 different speeds to choose from
- it can chop
- It can make zoodles with its spiralizer
- It blend in less than a minute
- it’s dishwasher safe!
It’s basically everything I need on a daily basis (I am the worst at chopping vegetables and onions… I always cut myself).
This dish tastes SO creamy but it has no dairy, no cream and no processed sauces.
1 large zucchini (spiralised)
1 large carrot (spiralised)
1 cup of canned chickpeas (drained and rinsed thoroughly)
1/4 cup nutritional yeast
1 can organic coconut cream (liquid removed)
Sprinkle of chilli flakes
Sprinkle of salt (I use iodised)
Olive oil (I use garlic infused to give it extra flavour)
1/2 cup mushrooms
Make creamy vegan sauce by combining chickpeas, coconut cream, nutritional yeast and onion. Once blended, set aside.
In a frying pan, heat olive oil and cook mushrooms until tender.
Add zoodles and stir for 3-5 minutes.
Add sauce and stir for a further 5-7 minutes (make sure you don't overcook as the zucchini become soggy).
Garnish with chilli flakes, salt & pepper.