Ingredients

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1 large diced organic onion (120 g)

½ green pepper cut into strips (45 g)

½ yellow pepper cut into strips (45 g)

100 g of shiitake mushrooms cut in half

2 seedless tomatoes cut into cubes (150 g)

150 g of cooked potatoes cut in half

1 cup of cooked and drained chickpeas (200 g)

50 g of black olives

2 sprigs of rosemary

2 tablespoons of chopped parsley

2 tablespoons of olive oil

2 tablespoons of balsamic vinager

Salt and freshly ground black pepper

150 g of crumbed multigrain bread

1 tablespoon olive oil

1 chopped organic garlic clove

50 g of chopped Brazil nuts

Salt

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The vegetable roast made with chickpeas and great ingredients (such as mushrooms, tomatoes, potatoes and peppers) is a very colorful, nutritious, delicious alternative and serves the vegetarian audience superbly. Here, our suggestion is also to prepare a crust using multigrain bread to add a special and more crunchy touch to the meal. Check out our step by step and hands on!

Method of preparation

Roasted vegetables

In an ovenproof dish, place the onion, green pepper, yellow, mushrooms,tomatoes, marinated potatoes, chickpeas already cooked, olives, rosemary, parsley and then season with olive oil , balsamic, salt and pepper;

Bake in a preheated oven (200˚C) until golden brown;

Remove from the oven and set aside.

Bread crust

In a bowl, mix the crumbled bread with the oil, garlic and chestnuts;

Season with salt and cover the roast with the crust;

Bake until the crust is golden brown (about 30 minutes);

If desired, serve with brown rice with apricots.

Peppers (green or yellow) have a high content of antioxidants, vitamins A, complex B, C and calcium

Giving more flavor and color to different recipes, peppers are a type of vegetable that adds a lot in nutritional terms. It has a large amount of antioxidants (which fight free radicals and prevent premature aging) and provide essential vitamins (A, complex B and C) that improve immunity, blood circulation and contribute to the absorption of iron in the body. Peppers are also a source of calcium and other minerals that aid bone health.

Shiitake mushroom is a source of fiber, selenium and folic acid (essential nutrient for pregnant women)

When it comes to preparing vegan or vegetarian recipes, the shiitake mushroom works as a great ally. In addition to being rich in fiber and having a good amount of water, aiding in the digestion process, this food provides selenium (a mineral that contributes to blood circulation and control of hormones) and also folic acid (or vitamin B9), which is essential for pregnant women, as it helps in the formation of the babies’ nervous system.

Tomato is rich in lycopene, vitamins A, complex B, C, phosphorus, calcium and magnesium

In addition to being a very versatile vegetable – used in the preparation of sauces, salads, soups, stews, risottos, pasta, omelets, sandwiches and so on -, the tomato stands out for being highly nutritious. It provides lycopene, an antioxidant pigment that strengthens the body’s defense system and prevents premature aging. In addition, this fruit is a source of vitamins A, B and C complex (which are good for the nervous and circulatory systems) and minerals such as phosphorus, calcium and magnesium which are indispensable for the strengthening of bone structure.

Chickpea works as a source of vegetable protein

Belonging to the legume group, chickpeas are a very suitable food to make up the diet of vegans and vegetarians. That’s because it has a high content of vegetable proteins (working as a great alternative to meat) and still provides fiber, copper, phosphorus, iron and other minerals important for health.

Multigrain bread is a fitness alternative rich in fiber, iron, calcium, vitamin B9 and other nutrients

If you are looking for a lighter bread alternative (less caloric and very tasty) to consume on a daily basis,multigrain bread is an excellent choice! Because it is made with whole wheat flour, it contains a good amount of fibers that aid digestion. In addition, it is a source of iron and calcium – important minerals, respectively, for the health of the circulatory and bone systems. This type of bread also provides vitamin B9 (folic acid) which is important for the health of the nervous system. It’s not a small thing, is it?

Conquer a more refined palate and a more beautiful body. Each new recipe is a way to express myself, to share a little and this is gratifying I hope you enjoyed the post!

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