Vegetable Sauce or Stew Recipe Base

This is 1 recipe that can be used in 101 different ways ... a vegetable creation which can be served chunky as a stew or blended into a sauce. It can be served on its own, with beans, chicken, beef, pork, seafood ... and it can be frozen until you need it. This is an easy recipe and relies on a trip to your local fresh food markets where you can buy in bulk at reasonable prices.

This recipe is to make around 6 litres of this dish which may be too much for some and not enough for others so adjust the ingredients as you see necessary. The quantities outlined below will fill around 12 meal size containers for 2 and can then be frozen to be defrosted when needed.

It is packed with nutrients, hidden vegetables which dissolve in the slow cooking process are great for the kids and it goes with so many varieties of meats, other vegetables and spice combinations. This recipe is for the base with variations on how to serve it added as we discover them.

Ingredients

  • 6 x large zucchini
  • 14 x tomato
  • 5 x sticks celery
  • 4 x large onions
  • 1 x head of garlic
  • 4 x capsicum (or peppers)
  • 2 x swedes (or turnips)
  • 2 x large handfuls of fresh basil
  • 1 litre of water
  • salt

    OPTIONAL
  • Pumpkin
  • Carrot
  • Sweet Potato
  • Choko
  • Broccoli stalks
  • Almost any leftover vegetable in your fridge!

 

 

Method

  • Dice all ingredients into 1 - 2 cm cubes
  • Roughly chop garlic
  • Put all ingredients in a large casserole pot (10 - 15 litre required for this recipe)
  • Add water until all ingredients are underwater
  • Simmer on low heat for around 6 hours or until all ingredients are soft (overnight on low if using a slow cooker)
  • At this stage, after cooling you can blend the mix with a wand to create a pasta sauce (and to trick the kids) or leave chunky for stews
  • When cool, put mixture into plastic containers and freeze

 

Use this recipe base to whip up a delicious but healthy meal during the week when you just don't have time! Here's some ideas ...

  • Speck, Pesto and Pasta
  • Chicken thigh fillets with moroccan spices
  • Beef Mince Bolognaise
  • Lamb stir fry pieces with rosemary
  • Baharat spiced vegetables on brown rice
  • Pork chops with vegetable sauce
  • Polenta bake with chicken drumsticks
  • Vegetable bake with parmesan cheese
  • Curry sausages on mashed potato
  • Polenta with parmesan and lamb cutlets

 

 




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