Verdura mista

Verdura Mista

Serves 10

  • 1 large aubergine

  • 1 bulb fennel, leafy tops reserved

  • 2 courgettes

  • 1 bunch asparagus, roughly 350g

  • 2 red peppers

  • 2 yellow peppers

  • 1 packet patty pans, optional

  • 6 tablespoons extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 1 small bunch fresh basil, leaves picked

  • 3 tablespoons red wine vinegar

  • 2 cloves garlic, finely chopped

Let your barbecue die down ready to cook or put a griddle pan on a high heat to get nice and hot. Slice the aubergine about 1cm thick, slice the fennel bulb at an angle about 3mm thick, then slice the courgettes lengthways in about the same thickness as the fennel. Snap the woody ends off of the asparagus. Leave the peppers and patty pans, if using, whole.



Pile everything onto a large tray ready to cook. In batches, add the veg to your barbecue or hot griddle to cook for about 5 to 10 minutes, or until charred, soft and delicious. Remember that each vegetable will cook in a different amount of time so keep checking and turning everything and as soon as it is looking good, transfer it to a large bowl (keeping the cooked peppers and patty pans to one side) and get the next lot of veg on.



Carefully remove the black skin on the peppers, open them up and scrape away the seeds. Don't worry about getting all of the skin off but do the best you can. This is a messy job but totally worth it! Tear the peppers up into strands and add to the bowl. Halve the patty pans and add those too, along with the extra virgin olive oil, red wine vinegar and a good pinch of salt and pepper. Gently toss it all together and have a taste to check the seasoning, then fold through the basil leaves, reserved fennel tops and garlic.

Nutritional Information

Verdura mista

Smoky grilled vegetables with simple dressing

More Vegetables recipes ->
0 foodies cooked this
This is a real celebration of colourful, seasonal veggies – great for a barbecues!
Serves 10
35m
Super easy
Method

This recipe is about celebrating seasonal veg; cooking them simply on a barbecue or griddle pan then dressing them with a few clever ingredients to really bring out the natural flavours and compliment that smokiness from the cooking process. You can vary the veg if you want to – just cut it all up so that it'll be a pleasure to eat. This is ideal for a light lunch served with grilled fish or meat, or treated as a warm salad in part of a bigger spread.

Let your barbecue die down ready to cook or put a griddle pan on a high heat to get nice and hot. Slice the aubergine about 1cm thick, slice the fennel bulb at an angle about 3mm thick, then slice the courgettes lengthways in about the same thickness as the fennel. Snap the woody ends off of the asparagus. Leave the peppers and patty pans, if using, whole.

Pile everything onto a large tray ready to cook. In batches, add the veg to your barbecue or hot griddle to cook for about 5 to 10 minutes, or until charred, soft and delicious. Remember that each vegetable will cook in a different amount of time so keep checking and turning everything and as soon as it is looking good, transfer it to a large bowl (keeping the cooked peppers and patty pans to one side) and get the next lot of veg on.

Carefully remove the black skin on the peppers, open them up and scrape away the seeds. Don't worry about getting all of the skin off but do the best you can. This is a messy job but totally worth it! Tear the peppers up into strands and add to the bowl. Halve the patty pans and add those too, along with the extra virgin olive oil, red wine vinegar and a good pinch of salt and pepper. Gently toss it all together and have a taste to check the seasoning, then fold through the basil leaves, reserved fennel tops and garlic.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 120
    6%
  • Carbs 6.5g
    3%
  • Sugar 5.9g 7%
  • Fat 7.8g 11%
  • Saturates 1.1g 6%
  • Protein 3.2g 7%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus