Ingredients:
- 1 zucchini , cut into 1 inch pieces
- 1 sweet potato , cut into 1 inch pieces
- 1 celery, sliced into 1/2 inch pieces
- 1/2 red pepper, seeded and cut into 1 inch pieces
Directions:
- Preheat over to 375°F.
- Heat oil over medium high heat in a large saucepan. Cook leeks and onions for 5 minutes or until soft.
- Add zucchini, carrot, sweet potato, mushrooms, celery, red pepper and thyme.
- Cook stirring often for about 10 minutes.
- Sir in flour; cook for 1 minute.
- Stir in tomatoes, stock, milk, parsley, and salt and pepper; bring to a boil then reduce the heat, cover and simmer for about 15 minutes or until vegetables are tender.
- Topping: In a bowl, combine margarine, flour and wheat bran.
- Using your fingers, rub ingredients together until mixture is crumbly. Stir in cheese, nuts and sesame seeds.
- Spoon vegetable mixture into 8 cup shallow baking dish.
- Sprinkle crumble mixture over top, distributing evenly.
- Bake for 30 minutes or until topping is crisp and golden and vegetable mixture is bubbling.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 479.43 Kcal (2007 kJ) | ||
| Calories from fat | 198.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.02g | 34% | |
|---|---|---|---|
| Cholesterol | 15.24mg | 5% | |
| Sodium | 6607.46mg | 275% | |
| Potassium | 546.69mg | 12% | |
| Total Carbs | 55.59g | 19% | |
| Sugars | 5.87g | 23% | |
| Dietary Fiber | 5.38g | 22% | |
| Protein | 10.37g | 21% | |
| Vitamin C | 26.4mg | 44% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 3.1mg | 17% | |
| Calcium | 211mg | 21% | |
| Amount Per 100 g | |||
| Calories | 187.69 Kcal (786 kJ) | ||
| Calories from fat | 77.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.62g | 34% | |
|---|---|---|---|
| Cholesterol | 5.97mg | 5% | |
| Sodium | 2586.76mg | 275% | |
| Potassium | 214.03mg | 12% | |
| Total Carbs | 21.76g | 19% | |
| Sugars | 2.3g | 23% | |
| Dietary Fiber | 2.11g | 22% | |
| Protein | 4.06g | 21% | |
| Vitamin C | 10.3mg | 44% | |
| Vitamin A | 0.2mg | 14% | |
| Iron | 1.2mg | 17% | |
| Calcium | 82.6mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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