Kale, vege and pumpkin seed slice

Here's a great vegetarian recipe if you need to take something to a share or for a light meal at home. Any leftovers can be frozen for later or eaten the next day for lunch.

Serves: 8 (as a side/nibbles)

Time to make: 55 mins

Hands-on time: 20 mins

Ingredients

More weights & measures

1 tablespoon olive oil
1 large red onion, finely chopped
2 cloves garlic, crushed
3 large carrots, grated
2 large red capsicums, seeded, thinly sliced
2 ½ cups chopped kale
18 eggs
⅓ cup skim milk
¼ cup chopped fresh herbs (such as parsley, thyme and oregano)
black pepper
½ cup grated parmesan
spray oil
1 tablespoon pumpkin seeds
250g punnet cherry tomatoes (or on the vine, if possible)

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

In a large, deep non-stick frying pan, heat olive oil over medium. Gently fry onion for 5–6 minutes, or until softened. Add garlic, carrot and capsicum and cook, stirring, for 2 minutes. Add kale and cook, stirring, for 1–2 minutes, or until just wilted. Set aside to cool.
In a large bowl, whisk eggs and milk. Stir through fresh herbs, pepper and half of the parmesan.
Preheat oven to 160ºC. Lightly spray a 6cm-deep x 22cm x 32cm rectangular baking dish with oil and line the base and 2 long sides with baking paper. Scatter vegetables into the dish, then pour over the egg mixture. Sprinkle top evenly with pumpkin seeds and remaining parmesan.
Bake for 35–40 minutes, or until golden, puffed and set. Meanwhile, on a baking-paper lined baking tray place tomatoes and spray with oil. Roast for 10 minutes, or until just wilted.
To serve, divide slice into 8 wedges and top with roasted tomatoes.

HFG tip

To make a meal of this recipe, serve slice with wholegrain bread and salad.

Nutrition Info (per serve)

Calories 253 cal

Kilojoules 1060 kJ

Protein 20 g

Total fat 14 g

Saturated fat 4 g

Carbohydrates 10 g

Sugar 9 g

Dietary fibre 3 g

Sodium 240 mg

Calcium 220 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.