Warm Vegetable Salad with Satay Sauce by Regina Weedon

Dietary Guidelines: , , , , ,

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Serves

4

Easy to prepare, this warm salad with satay sauce makes a lovely healthy meal!

Ingredients

Satay Sauce

  • ¼ cup (80 g) light peanut butter
  • 185 ml can evaporated milk
  • 2 tablespoons sweet chilli sauce
  • 1 tablespoon soy sauce
  • ½ teaspoon coconut essence
  • ½ cup (125 ml) water

Vegetable Salad

  • 230 g pumpkin, diced
  • 3 medium cloves garlic, unpeeled
  • 200 g zucchini (courgette), diced
  • 200 g red capsicum (bell pepper),   deseeded and cut into large pieces
  • canola oil spray
  • 230 g cauliflower, cut into florets
  • 100 g broccolini or broccoli,   cut into florets
  • 200 g green beans, topped and tailed

 

Method

  1. Pre-heat oven to 200°C/180°C fan-forced.
  2. Place the peanut butter and evaporated milk in a saucepan over low heat. While on the stove, whisk until smooth, then bring to the boil. Once boiled, reduce heat and simmer.
  3. Add the sweet chilli sauce, soy sauce, coconut essence and mix to combine. If mixture looks too thick, add water as required.
  4. Check the consistency, then cover and set aside until the roasted vegetables are ready.
  5. Line three separate baking trays with greaseproof paper. Place the pumpkin and garlic on one tray, zucchini on another tray and the red capsicum on the last tray.
  6. Spray all the vegetables lightly with canola oil and place them in the oven for 10 minutes. Take the vegetables out and turn them over, then put back in the oven for a further 10 minutes.  Take out the capsicum and zucchini, then after another 5 minutes, take the pumpkin out. (The vegetables should be firm and not too mushy; they should also be golden in colour and look like they have been roasted.)
  7. While the vegetables are roasting, place a pot of water on the stove. Bring to the boil and individually blanch your cauliflower, broccoli and beans. These should be cooked until just tender (with a slight crunch). Then drain and refresh under cold water.
  8. Put all the blanched vegetables in a heatproof bowl and warm for 30 seconds in the microwave.
  9. Add the roasted vegetables and divide among 4 bowls and top with satay sauce.

RECIPE NOTES

Tip:  This is a warm, hearty lunch which is also low in fat. If the satay sauce is a little thick after standing, gently re-heat and add some extra water, and then stir through until smooth.

Gluten Free: Use gluten-free soy sauce and gluten-free sweet chilli sauce

Nutritional Analysis

Per serve:  fat 8.0 g | saturated fat 1.2 g | protein 12.2 g | carbohydrate 15.4 g | sodium 235 mg | energy 818 kJ (196 Cal) | GI high

Healthy Switch CollectionRecipe taken from The Healthy Switch Collection by Regina Weedon.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.