Lunch / Dinner

Baked Feta, Brussel Sprot and Caraway Seed casserole

 *4 Servings

*4 Servings

Ingredients

Sauce

1 tsp olive oil
1 small onion, chopped
1 clove of garlic, crushed
2 large sweet tomatoes
1/4 cup balsamic vinegar
1 tablespoon dried basil
30 grams  fresh parsley, chopped (20g for filling, 10g for sauce)
Salt and pepper

Main

20 brussel sprouts (16 shredded, 4 whole to steam)
1 teaspoon olive oil
1 medium onion, chopped
1 clove of garlic, crushed
1 medium carrot, cubed
150 grams mushrooms, finely chopped
1 teaspoon caraway seeds
90g Feta cheese
¼ cup nutritional yeast
Ground pepper

Directions

  1. Start by making the sauce. Heat the oil over a low-medium heat and add the onion. Saute for about five minutes until softened, then add the garlic. After a minute of stirring add in the tomatoes, seasoning, balsamic, basil and a third (10g) of the parsley. Lower the heat to a gentle simmer and leave to slowly cook and thicken, stirring occasionally whilst you prepare the cabbage and filling.
  2. Steam or boil four of the brussel sprouts. Important: these shouldn't be cooked fully – they’ll be cut in half as garnish on top.
  3. Preheat the oven to 400′f.
  4. Heat the oil over a low-medium heat then saute the onion and carrot for about 5-10 minutes until softened. Add the garlic and mushrooms and increase the heat to medium, stirring the vegetables for a further 5 minutes until the mushrooms are softened and their water starting to evaporate, stir in the caraway seeds, chopped remaining parsley and the shredded brussel sprouts. Season with pepper, then cover the pan and leave for about 5 minutes until the sprouts have wilted, remove the lid and let thicken.
  5. Take off the heat and stir in the feta, nutritional yeast.
  6. Take the sauce off the heat and adjust seasoning.
  7. Spread sauce into the base of a medium ovenproof casserole dish. Layer the feta and brussel sprout mixture on top.
  8. Cut the steamed brussel sprouts in half, and arrange on top. Grind some pepper on top
  9. Bake covered for 20 minutes until piping hot

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