Roasted Zucchini & Onions With Cashew Sauce
Ingredients
Metric
1 kg zucchini
1 medium onion
½ tbsp olive oil for roasting
¼ tsp salt
⅛ tsp ground black pepper
Sauce:
80 ml milk | soy, oat or cashew
30 g ~ 20 whole cashews
½ tsp garlic powder
½ tsp salt
US
2 lb zucchini
1 medium onion
½ tbsp olive oil for roasting
¼ tsp salt
⅛ tsp ground black pepper
Sauce:
⅓ cup milk | soy, oat or cashew
1 oz ~ 20 whole cashews
½ tsp garlic powder
½ tsp salt
MAKES2 portions
PREP TIME10 minutes
COOKING TIME35 minutes
TOTAL TIME45 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Cut zucchini into bite-sized pieces. Slice the onions. Add both to a baking tray lined with baking paper. Spray or lightly drizzle with olive oil and sprinkle with salt. Mix to coat.
2Roast in the middle of the oven for 20 minutes. Stir with a spatula and roast for another 15 minutes.
3Add ⅓ of the roasted zucchini and onion, milk, cashews, garlic powder and salt to a blender (large cup).
4Blend for 60 seconds. Shake the cup - or mix the contents with a spoon or a spatula. Blend for another 60 seconds, or until smooth.
Protein Boost: Add 30 g (2 tbsp) of plain protein powder and 60 ml (¼ cup) more milk then blend again until smooth ~ 1 minute.
Protein Boost: Add 30 g (2 tbsp) of plain protein powder and 60 ml (¼ cup) more milk then blend again until smooth ~ 1 minute.
5Split into two portions and spread on top of plates using a spoon.
6Top with roasted vegetables.
7Sprinkle with freshly ground black pepper.
Nutritional Info
Makes 2 portions
220 Calories per portion
11g protein
23g carbohydrates
6g fiber
12g fat
220 Calories per portion
11g protein
23g carbohydrates
6g fiber
12g fat
High in Vitamins B1, B3, B5, B6, Folate, A, C, K
High in Omega 3 & 6
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Zinc
High in Omega 3 & 6
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Zinc
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