HARVEST: NO-SWEAT ROASTED VEG, easy vegan main or carnivore side

Lively multi-layered vegan melange: delicious, hot or cold

Easy low-fat Roasted Harvest Veg, Pumpkin Seeds & Potato Wedges
'Absolutely stonking combo, especially with sunflower seed garnish!' 

Photo 30/5/18

Vegan Roasted Veg with Potato Wedges is a quick, low-maintenance, 'skinny' meal that is as far from dull and boring as it could be.  

The wedges and a base of courgettes, tomatoes and mushrooms require little prep but a timer is necessary.   

They turn burnished and juicy in the oven or air fryer and are then enlivened with balsamic vinegar, lemon zest, chilli flakes and pumpkin seeds.  

The dish can be eaten hot or cold, on its own or alongside a plant or carnivore main course.  

Save time and effort by doubling or tripling the recipe and refrigerating leftovers.  A little bit more of this and a bit less of that is no problem.  

Cost: £1-£4, depending on what's in the cupboard and fridge
Serves: 2-3

Ingred:
   1 large baking potato 
   1-2 tbsp pumpkin seeds  

   200 gm/7oz courgette in 1.5 inch half slices 
    80gm/scant 3oz sweet pointed or bell pepper in 1.5 in/3cm chunks 
   2 generous handfuls (100'ish gm) cherry tomatoes, halved
   1/2 cup (100'ish gm) quartered mushrooms
   1/4 cup small cauliflower florets

   small handful tenderstem broccoli, thick stems halved or quartered  
   small handful other quick cooking raw veg, eg. mange toute, green beans

   olive oil
   pepper & salt
   smoked paprika (opt)

   zest of a lemon
   1-2 tsp lemon juice
   1-2 tsp balsamic vinegar
   1-2 pinches chilli flakes, to taste
   1/2 tsp sumac (opt)

   finely sliced radish 

Method:

1. If veg are not organic, blanch 20 mins in a solution of 9 parts water & 1 part vinegar; drain & rinse
2. Preheat oven/air fryer to 190c/375f/gas 5
3. Spread sunflower seeds on small ungreased tray, bake no more than 5 minutes until smelling toasty; pour onto a plate to cool
4. Return empty tray to oven
5. Cut potato vertically into 6 wedges; spray generously with olive oil; season with pepper, salt and smoked paprika if using.  Spread on small tray 
6. Bake on centre shelf 30-40 mins or golden & cooked through, turning once halfway
7. Trim stems & remove strings on the veg, top & tail peppers, de-seed and remove membranes  
8. Place everything except for easy cook veg like green beans/mange tout plus radishes on a large tray; add a tablespoon olive oil, toss with clean hands; spread out, hiding tops of broccoli under bits of pepper (to prevent the 'burnt tree' effect)
9. Cover lightly with a layer of foil; place on top shelf; bake 15 mins
10. Remove foil; add easy-cook veg; mix; cook another 15 mins or until soft & browning at the edges; remove from oven
11. Sprinkle balsamic over veg; add lemon juice & zest, chilli flakes and sumac; stir
12. Add in toasted pumpkin seeds and radish slices, reserving some for garnish; serve alongside wedges 

Comments:
'The combination of vegetables was surprisingly successful; the toasted sunflower seeds were inspired.' Retired writer

Tips:

1. Sweet pointed peppers are more expensive than bell peppers but are sweeter and more tender.  Plain bell peppers work just as well.
2. Leftover Roasted Summer Veg can be added to other salads, rice or pasta OR cooked in a frittata

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.